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As the monsoon gives way to crisp mornings and a cool winter breeze, our appetite naturally shifts toward foods that comfort and nourish. This is the season of soups simmering on the stove, golden ghee-laced rotis, and hearty home-cooked meals. But with the change in weather also comes the need to eat more mindfully – to balance indulgence with nutrition. Dr. Shilpa Vora, Chief R&D Officer at Marico Ltd., shares how simple, seasonal adjustments can keep your plate light, nutritious, and energising through the colder months. Balance Comfort With Conscious Eating With winter comes a natural tendency toward indulgent, hearty meals. But mindful eating – paying attention to portions, balancing indulgence with nourishment, and tuning into your body’s needs- helps you enjoy your favourites without feeling sluggish. “Small adjustments, like combining traditional dishes with seasonal vegetables, whole grains, and lean proteins, allow you to enjoy your favourite spreads while staying in sync with the season,” says Dr. Vora. These mindful tweaks not only support digestion but also keep your energy levels steady. Cook Smart With Nutrient-Rich Oils The choice of cooking oil can significantly impact heart health. Oils rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids provide good fats that support cardiovascular wellness while retaining flavour. Dr. Vora explains, “Multi-sourced edible oils combine the benefits of various seeds and grains, helping balance taste and nutrition.” These versatile oils work beautifully in everything from winter snacks like tikkis and kachoris to everyday stir-fries and dals, ensuring meals remain wholesome and delicious. Simple Swaps For A Seasonal Reset A few mindful swaps can help your body adapt to winter while maintaining balance: Cook with what’s in season: Incorporate local, winter produce such as carrots, cabbage, pumpkins, and leafy greens. They’re rich in fibre and antioxidants, making them gentle on digestion while enhancing flavour. Use oils rich in antioxidants: Compounds like Oryzanol (found in rice bran oil) are known to support heart health and cholesterol management. Stay hydrated mindfully: Even in colder months, hydration is key. Replace sugary or fizzy drinks with warm infusions or room-temperature blends featuring fruits, herbs, and ingredients like lemon, guava, and mint. Eating well in winter isn’t about restrictions. It’s about realignment. By choosing seasonal ingredients, using healthy oils, and keeping hydration in check, you can create meals that feel both nourishing and comforting. Pair that with light physical activity such as walking, yoga, gardening, or dancing, and you’ll find your rhythm in the new season. A few thoughtful tweaks in your kitchen and routine can help you embrace the joys of winter by feeling healthy, warm, and balanced all season long.
