11 December,2025 09:49 AM IST | Mumbai | Nascimento Pinto
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If Mumbaikars are happy about anything right now, it is the weather that finally feels like winter season. If not during the day, at least the mornings and nights that are cooler, amid the constantly fluctuating AQI and worsening air pollution. However, this good feeling often makes us take our health for granted, as you may look for comfort in steaming street food, but it may not always do well for you, apart from the fact that you may not be consuming enough water due to lack of thirst, say city dieticians.
After irregular spells of rain and sunshine leading up to these cooler months, Mumbaikars deserve nothing more than a healthy winter season.
Amreen Sheikh, chief dietician at KIMS Hospitals in Thane, and Jinal Patel, dietician at Zynova Shalby Hospital, Ghatkopar West, share the whats and whys of winter food and how to stay healthy as the mercury drops.
Amreen Sheikh, chief dietician, KIMS Hospitals
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.
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.
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.
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.
