3. 1. Inactivity leading to weight gain
Even if I keep my diet same, why do I
tend to put on weight in winters?
• Due to less activity we burn less calories leading to
weight gain.
• The body tends to store more fat in winters.
• Exercise boosts up serotonin levels (mood changing
hormone) in our body. Therefore lesser activity
suppresses its levels in the body due to which mood
fluctuations may occur.
To counteract this change in mood we may resort to
eating too many carbohydrates (which tend to lift
our mood) and thus expand our waistline gradually.
• Bottom line - Make an effort to stay active
during the winters.
4. 2. Frequent infections
The chill of cold weather drives people indoors,
increasing person to person contact in close quarters,
which readily spreads nasty viruses.
Frigid temperatures also encourage people to become
less active, since they are able to perform fewer
activities outside.
These factors weaken the immune system, making the
body more susceptible to illnesses.
A normal Indian vegetarian diet lacks antioxidants,
omega 3 fatty acids and minerals like zinc.
Bottom line: Keep yourself energized and resistant
to those winter bugs by staying active and following
a healthy diet
5. Winter is a season of festivals, marriages, partying out.
Unhealthy diet - Tempting treats, irregular routines, foods
high in fats are the ones to blame.
Apart from adding inches to you waistline, it also brings
digestive problems like acidity, heart burn, flatulence,
bloating.
Bottom line- Go easy on fatty foods and desserts
6. Dry air
Long, hot showers and baths
Use of hard soaps
Heavy clothing
Use of room heaters
All these factors leave your skin dry and cracked
Bottom line: Give your skin a good dose of vitamin E,
vitamin C and proteins.
7. 5. Dry & Brittle Hair
Cold air in winters removes moisture from scalp
leaving your hair dry, frizzy and brittle.
Good nutrition and proper hydration is the key to
healthy hair.
Diet low in proteins can cause thinning and an
unhealthy look.
Hair also needs B vitamins, essential fatty acids and
minerals like magnesium, sulphur and zinc
Hair helpers – beans, whole grains and pulses, eggs,
flaxseeds, dark greens, soybeans
Bottom line: Have plenty of proteins, vitamins and
minerals for beautiful hair.
9. Health tips for winters…..
1. Stay hydrated - 8-10 glasses of water/day
2. Season’s best - Eat plenty of seasonal fruits and vegetables (use different combinations)
3. Omega 3’s – Eat a handful of nuts and include flaxseeds, fish, olive oil.
4. Boost up your immunity with Antioxidants -green tea, citrus fruits (amla, lemons, sweet
lime, oranges, guava), pomegranate etc.
5. Watch your intake of tea/coffee and readymade soups. Substitute them with green tea,
fresh homemade soups.
6. Take a sunbath – 15- 20 minutes everyday for your dose of Vitamin D.
10. ……health tips for winters
7. Don’t miss your curd – it contains active bacterial cultures that boosts your immune system.
8. Dark leafy greens – at least one serving a day.
9. Load your diet with fiber to relieve constipation due to a sedentary lifestyle.
10. Sweet tooth cravings in winters – try fresh fruits ‘a natural option’.
11. Watch your portion sizes while eating at festive occasions.
12. Put on your winter shoes – 30 minutes physical activity everyday (brisk walk, jogging,
treadmill, gym).
11. What a healthy Breakfast Should be Like ?
• An ideal breakfast is a good combination of carbohydrates (complex), protein and fiber.
Low fat milk/curd
+
Whole grain/cereal
(whole wheat bread/Dalia/Oats/Chapatti/wheatflakes)
+
Low fat paneer/egg/Sprouts
+
a seasonal fruit
• Combine seasonal fruits and vegetables with your regular diet. For example- have methi
/stuffed rotis, bathua raita, mix veg raita etc.
12. Mid Morning Snack attack
Some light and healthy options can be:
- Nuts
- Roasted seeds/channa
- Fresh fruits
- Dried fruit like figs/apricots
- curd/salted lassi
- Egg
- Sprouts
- A cup of herbal tea
- Glass of tender coconut water
- Lime Juice
13. An Ideal Lunch
Whole grain Cereal
+
A Pulse/Non veg(lean)/Egg/Paneer/Soybean
A vegetable
+
Curd/Lassi
+
Good amount of Salads
(fresh green seasonal veggies)
14. A katori of curd/glass of salted Lassi
A fresh Fruit
A bowl of sprouts salad
A bowl of fresh clear soup
A cup of herbal tea + a handful of roasted chana
Roasted nuts/seeds
Roasted Rice flakes/puffed rice(mixed with tomato, onion, cucumber, lemon juice)
2 pcs of Dhokla
15. Veg/Chicken clear homemade soup
+
Chapatti/Brown rice/whole wheat bread
+
Dal/paneer/chicken/fish/nuggets/egg
+
Bowl of seasonal vegetable
+
Bowl of curd(optional)
+
Green salads
(with lime/curd dressing)
