how to do a balanced diet that helps ward against illnesses in the winter

Healthy eating and a balanced diet can help prevent winter illnesses. Most of the time, people’s negligence is to blame for illnesses like the flu, colds, coughs, sore throats, joint and body aches, and complications for chronic patients, especially those with compromised immune systems, heart conditions, hypertension, diabetes, or asthma. Carelessness is not the reason for most illnesses.

Health professionals think that people should start watching what they eat and drink more closely once the cold season arrives. Because of the intense cold, most individuals choose not to exercise or go on walks in the morning or evening throughout the winter. In this case, maintaining good health and preventing weight gain need eating a balanced diet.

According to experts, people should consume fewer deep-fried foods such as “samosas,” “pakoras,” “jalebis,” and “halwa” and more fresh fruits and vegetables throughout the winter months. Because of the changes in metabolism, eating patterns, and energy levels throughout the colder months, choosing meals that provide the body with the nutrients it needs in the winter is crucial.

Dr. Muhammad Mujeeb Khan, the head of the infectious diseases department at Holy Family Hospital, advises people to choose fruits and vegetables since they are a great source of calcium, iron, vitamin A, C, and folate, among other essential vitamins and minerals. It is noteworthy that a number of veggies have been shown to genuinely guard against heart disease, cancer, and other illnesses.

He continued by saying that green tea is helpful in the winter since it relieves cold, flu, and cough. Nuts, seeds, legumes, eggs, fish, lean meat, poultry, and low-fat dairy products are good sources of low-fat protein. Fresh fruit and vegetables should make up at least half of your diet. In winter, one should substitute healthy wholegrain foods for “white” carbohydrates like cakes, cookies, white pasta, rice, and breads.

Because dried fruit contains a high fat content, experts advise consuming it in moderation. Although they are good sources of fat, walnuts and almonds should still be consumed in moderation. Cashewnuts are good for inflammation, teeth, and bone issues, and they also control cardiac problems. Nuts, commonly referred to as brain food, are high in healthy fats and omega-3 fatty acids. They also help with excessive cholesterol and asthma.

Dates are high in proteins and fiber. Drinking lots of water year-round is crucial for overall health, but including a small bowl of low-calorie chicken corn or vegetable soup in one’s diet with immune-boosting elements like garlic, ginger, and onion helps defend against winter-related illnesses. It is imperative, according to experts, to consume eight to eleven glasses of water per day.