Natural is best, point out nutritionists and you really don’t need to buy highly expensive and processed food to get health. Regular foods in the kitchen and garden are what we need to focus on. Plant foods, especially those in winter, points our Sonia Gandhi, a nutritionist at Fortis Hospital recommends five helpings of low-fat French beans, corn, spinach, methi in day to reduce mental stress, as well as get energy. “Rich in all nutrients, a good way is to bake these veggies with low-fat cheese and you have a complete meal,’’ Sonia busts the myth that fruits are cold in winter. In fact, she recommends a daily dose of amla and orange for natural Vitamin C for protection against colds and coughs and also for giving hydration. “Lemon in lukewarm water is great for digestion too,’’ Sonia feels a moderate amount of gur and mishri will provide natural sugar. “Grilling and baking add so much flavour to winter food and you can save on the calories too. Include more lentils, chickpeas, good sources of folate, baby carrots, bell peppers, cucumber in salads. Tomato with shredded carrot is a stress-buster dish. Eat papaya, which contributes Vitamins A and C. While red bell peppers contribute Vitamins A and C, Sunflower seeds, add Vitamin E and folate.

Freshly boiled milk with peppercorns, small cardamoms, tulsi, and honey is a complete health food, as it provides calcium, phosphorus, suggests Betty Nangia, an electro homeopath. “Yoghurt and buttermilk are mood enhancers and energizers,’’ breakfast should include a moderate quantity of almonds, raisins, dates, as these provide warmth, energy and satiate sugar needs. A must-have before dinner is a chicken or vegetable stew and pomegranate, ginger, honey lemon to combat dryness of skin and hair. “Methi, French beans, spinach help in bone problems and are anti-ageing natural foods,’’ tempts Betty.