Winter foods to say yes to
Seasonal fruits such as oranges, sweet lime, strawberries, custard apples, guava, apples, amla, and pomegranate, which are rich in Vitamin C, antioxidants, and fibre, as well as spinach, methi (fenugreek), sarson (mustard), beetroot, carrots, cabbage, green peas, cauliflower, and sweet potato

What to avoid
Ignore the myth that one must eat more in winter. Warmth comes from balanced meals, hydration, and staying active. Overeating only causes sluggishness and weight gain. Fried foods, such as pakoras, don’t boost immunity but can increase inflammation.  Avoid heavy, oily foods, which only add excess calories and tend to slow digestion

Healthy habits and home remedies
Simple habits make a big difference: warm water instead of cold, a teaspoon of chawanprash or jaggery after meals, ginger-tulsi tea, steam inhalation, and adding pepper, ajwain, and cinnamon to food.

A spoon of ginger juice mixed with honey helps soothe the throat, reduce cough, and enhance immunity. Consuming turmeric milk at night keeps the body warm, reduces inflammation, and helps prevent colds and throat infections

Why take precautions?
Winter naturally slows digestion, increases cravings, and makes us drink less water. At the same time, infections, dry skin, joint stiffness, and fatigue are more frequent. A balanced seasonal diet helps regulate immunity, keeps energy steady, and prevents the winter slump that many people experience

Immunity boosters
Children need warm, nutrient-dense meals with enough protein, healthy fats, and seasonal fruits. Adults should focus on balanced meals with whole grains, vegetables, lean protein, and hydration to maintain energy and prevent fatigue.

Senior citizens need softer, easy-to-digest foods, adequate protein, calcium, and warm fluids to support immunity, digestion, and joint health. Adding spices like ginger and turmeric helps improve digestion and immunity