What to eat this winter? Nutritionist lists best foods to eat to stay warm

Ghee is one of the best foods for extreme cold. It gives slow and steady energy, keeps the body warm from within, and supports digestion even in winter when metabolism becomes sluggish.

Choosing foods that are rich in healthy fats, complex carbs, proteins, and essential vitamins can help you stay active, warm and healthy even in harsh weather.

Simran Arora | Updated on: Dec 12, 2025 | 05:46 PM

New Delhi: When the weather gets extremely cold, our body works extra hard to stay warm. This means we burn more calories, use more energy, and even lose moisture without realising it. To handle all this, the body needs the right kind of food — not just for warmth, but also for immunity, energy, and overall well-being. Here are some foods that genuinely help the body cope with harsh cold weather and why they are so beneficial.

Dr Aditi Apte, Chief Nutritionist, Aster RV Hospital, listed some of the best foods to eat this winter to stay warm and healthy.

Ghee and Other Healthy Fats: Ghee is one of the best foods for extreme cold. It gives slow and steady energy, keeps the body warm from within, and supports digestion even in winter when metabolism becomes sluggish. Healthy fats like ghee, nuts, seeds, and cold-pressed oils provide insulation — they act like a protective layer inside the body. These fats also support the skin, which tends to get dry and flaky in winter.
Millets and Whole Grains: Ragi, bajra, jowar, and whole wheat are excellent winter grains. They take longer to digest, which means they release energy slowly and keep the body warm for hours. Ragi is rich in calcium and iron; bajra naturally heats the body and improves blood circulation. Eating millet rotis, porridge, or dosas during cold weather helps maintain body temperature and prevents fatigue.
Root Vegetables (Carrot, Beetroot, Sweet Potato): Root vegetables grow underground, so they naturally carry warmth-producing properties. Sweet potatoes are especially helpful because they are packed with complex carbs, fibre and antioxidants. Carrots and beetroot boost immunity, improve blood flow (which helps keep hands and feet warm), and provide essential minerals like potassium and folate.
Seasonal Fruits: Oranges, Guava, Apples: Cold weather often brings more infections, so fruits rich in Vitamin C become crucial. Oranges and guava strengthen immunity and support lung health, which is very important during the winter flu season. Apples provide natural energy and fibre, helping the digestive system function well. These fruits also prevent dryness because they contain a lot of natural water.
Nuts and Seeds: Almonds, walnuts, cashews, pumpkin seeds, and sesame seeds are like tiny winter powerhouses. They are rich in healthy fats, protein, magnesium, and Vitamin E. Sesame (til) is especially warming and helps keep bones strong. Nuts also stabilise blood sugar, which tends to fluctuate more in cold climates because the body uses energy faster.
Herbal Teas and Spices: Ginger tea, tulsi tea, cinnamon water, and black pepper water are excellent in extremely cold weather. They warm the body instantly and boost immunity. Ginger reduces inflammation and helps keep the throat clear. Cinnamon supports blood sugar control and digestion. Turmeric milk is another winter staple — it improves immunity, supports joint health, and fights infections.
Hot Soups and Broths: Hot vegetable soups, chicken broth, and dal soups give warmth, hydration, and essential nutrients in one go. Soups keep the body moist from the inside, which is important because we don’t feel thirsty in cold weather and end up drinking less water. Warm liquids support circulation and keep the body comfortable.
Eggs and Lean Meat: Eggs are a complete source of protein and also contain Vitamin D, which becomes very important in winter when sunlight is limited. Lean meats provide iron and B vitamins that help maintain energy levels. These foods also help build muscle strength, which the body needs more of in cold climates to stay active and warm.
Jaggery (Gur): Jaggery is a natural warming agent. It helps with digestion, improves blood flow and is rich in minerals like iron and magnesium. In many cultures, eating a small piece of jaggery during winter is an age-old practice for maintaining warmth and boosting immunity.

In extreme cold, the body needs warmth, energy, hydration, and immune support — all at the same time. Choosing foods that are rich in healthy fats, complex carbs, proteins, and essential vitamins can help you stay active, warm, and healthy even in harsh weather. A simple combination of ghee, whole grains, soups, nuts, fruits, and warm beverages can make a huge difference in how your body handles winter.