Well-balanced diet in winter can help keep ailments away

Rawalpindi: Healthy and a well-balanced diet can play a great role in keeping ailments away in winter as it is not the fall in mercury that causes illness instead in the majority of cases, it is carelessness on the part of individuals that is the main culprit for causing cough, flu, cold, congestion, sore throat, joint and body pains and complications for chronic patients particularly those who are immunocompromised, heart patients or patients suffering from hypertension, asthma or diabetes.

Health experts believe that soon after the setting in of chilly weather, individuals need to be more careful of what they eat and drink. In winter, physical activity gets limited and most of the people do not opt for walking or exercise in the morning or evening because of extreme cold. In this situation, healthy diet is a must not only to stay healthy but also to avoid weight gain.

Experts say that people must avoid excessive amounts of fried food and too much of deep fried dishes like ‘samosas’, ‘pakoras’, ‘jalebis’ and ‘halwa’ instead fresh fruits and vegetables should be eaten more frequently in winter. Selection of proper foods that give the body nutrients needed in winter is very important because of changes in metabolism, eating habits, and energy levels in the colder months.

According to Head of Department of Infectious Diseases at Holy Family Hospital Dr. Muhammad Mujeeb Khan, individuals should opt for fruit and vegetables that are excellent sources of important vitamins and minerals including vitamin A, C, folate, iron and calcium. It is important that several vegetables are known to actually prevent cancer, heart disease and other diseases.

He added that green tea is also beneficial in winter as it provides relief in cough; flu and cold. Good quality, low-fat protein diets such as nuts, seeds, legumes, eggs, fish, lean meat, chicken and low fat dairy should be taken and at least half of your diet should be made up of fresh fruit and vegetables. ‘White’ carbohydrate foods such as cakes, cookies, white pasta, rice and breads should be avoided instead one should switch to wholesome wholegrain varieties in winter.

Experts say that dry fruit should be taken in moderate quantities because they contain a lot of fats. Almonds and walnuts are source of healthy fat but still should be taken in moderation. Cashewnuts keep a check on heart ailments and has beneficial effect on inflammation, teeth and bone disorders. Walnuts, also known as brain food, are rich in omega-3 and contain good lipids. They are also useful in asthma and high cholesterol.

Dates are rich in fibre and proteins. Adding a small bowl of low calories chicken corn or vegetable soup in diet with immune-boosting ingredients such as garlic, ginger, and onion help protect one from winter related illnesses while drinking plenty of water all year around is much important for good health. Experts say that it is a must to drink at least 8-11 glasses of water daily.