a bowl of soup

Healthy & Low Calorie Winter Meals

Winter Meals 

Low temps, fewer daylight hours, with much time spent inside due to prevailing COVID-19 conditions are still a major concern and can all have a significant effect on our menu throughout the day keeping parallels their low-calorie content.

Significance of low-calorie diet

To be healthy, you need a balance of meals from different food groups. It's really difficult to manage good nutrition and feel satisfied on a low-calorie diet.

Recently a study published in the Cell Metabolism journal concluded that cutting calorie intake by 15 percent over two years can slow ageing and protect against diseases such as diabetes, cancer, and Alzheimer’s.

Not all low-calorie mid-day meals or even dinners are satisfying enough to fill up your stomach and can sometimes lead to overeating or unhealthy snacking in between meals. Making low-calorie meals at this time of winter with ingredients that are high in fiber and high in protein will leave you feeling fuller for a longer duration. It will also pause you from surrendering to low-calorie snacks, particularly if you’re trying to lose weight.

A test done on animals reveals that they lived up to 50 percent longer after cutting their calorie intake significantly, a study done at Washington University School of Medicine in St. Louis.

Researchers of the American Heart Association (AHA) recommended the following as part of a healthful eating pattern:

Dairy products: 3 servings of fat-free dairy products per day.

Fruit: People should have 4 servings per day.

Oils: Up to 3 tablespoons of monounsaturated or polyunsaturated olive, peanut, or sesame oils every day.

Proteins: Try to consume 1–2 servings of eggs, non-fried fish, nuts, seeds, legumes, or even chicken per day.

Vegetables: Aim to eat 5 servings of fresh vegetables each day.

Whole grains: A person should be able to have 3–6 servings of grains such as brown rice, brown bread, barley, or oatmeal — every day.

Healthy & Low-Calorie Winter Meals

So here is the list of food that garnishes your winter health chart with much-needed low calories intake per serving. These healthy, low-calorie meals have less than 400 calories per serving, making it easy to enjoy a healthier meal with the family

Oats

Calories intake:- 121 per 30g | High in Fiber

A very healthy and delicious option to start your winter day. Oats are naturally gluten-free which makes them a good source of fiber and protein. Oats are naturally low-calorie food, but one should be mindful of what you serve with them, like topped with lots of fruit and nuts, butter can dramatically increase the calorie content.

Eggs

Calories intake:- 80 per one medium egg (approximately 60g) | High in Protein

Boiling your egg is the best choice when looking for low calories. Eggs are a great source of protein which is scientifically proven to boost your stomach feeling fuller for a longer duration. For a tasty low-calorie breakfast or as a mid-day meal, you could have a boiled egg with some rice crackers or steamed broccoli.

Black beans

Calories intake:- 110 per 100g | High in Fiber and protein

Black beans are a great source of protein and fiber and can be a good mid-day meal choice. They’re ideally low-calorie superfood for vegan or vegetarian protein options as they take longer to digest, which therefore keeps you fuller for longer as packed with important nutrients such as iron and calcium, which are essential for building bone and muscle.

Green lentils

Calorie Intake:- 92 per 100g | High in Fiber and protein

Ideal for managing blood pressure and cholesterol are a great source of iron and vitamin B12, for your nerve cell's health. Lentils make the perfect ingredient when simply sprinkled over salads which make it one of the known low-calorie foods to go within any season but especially during cooler temperature.

Recipe: Winter vegetable & lentil soup

  • 85g dried red lentils
  • 2 carrots, thinly chopped or diced
  • 3 sticks celery, sliced
  • 2 small leeks, sliced
  • 2 tbsp tomato purée
  • 1 tbsp fresh thyme leaves
  • 3 large garlic cloves, chopped
  • 1 tbsp vegetable bouillon powder
    • 1 tsp coriander powder
    • STEP 1
      Add all the ingredients into a large pan. Add 1.5 litres of boiling water, and stir well.
    • STEP 2
      Cover and simmer for 30 mins until the vegetables and lentils are tender.
    • STEP 3
      Pour into bowls and eat straight away, or if you like a really thick texture, blend the soup with a hand blender or in a food processor.

    Foods to break up with

    • Soft drinks
    • Fruit juices
    • Refined grains such as rice, wheat, etc.
    • Candy
    • Ice cream
    • Hydrogenated or partially hydrogenated oils
    • Processed foods
    • Starchy vegetables
    • Need moderation in wine and dark chocolates.

    Garnish your shopping list with

    • Eggs
    • Olive oil
    • Fresh green leafy vegetables and fruits
    • Coconut oil
    • Fish (Salmon)
    • Meat (Chicken, pork, lamb)
    • Pasteurized butter
    • Nuts
    • Sea salt limits blood-pressure
    • Black pepper (Good for the stomach)
    • Garlic (Lowers cholesterol and triglycerides), etc.

    Avoid your shopping list with all the unhealthy temptations of mankind if you can, such as chips, ice cream, candy, cold drinks, juices, and baking ingredients like sugar and refined flour instead use mixed flour that contains gram, barley, corn, etc.

    Take Away

    Planning a low-calorie diet throughout the winter can be a positive approach towards healthy eating. As it is a medically acclaimed fact that being on low-carb diets, especially during winter limits the number of carbohydrates a person eats. As a result instead of carbs, people focus on eating proteins, healthy fats, and vegetables.

    On the other hand, It is really important to keep eating beneficial fats, such as those from fish, avocado, and seeds.

    Similarly avoiding unhealthy fats, however, can have a positive impact on a person’s weight, heart health, and on their overall well-being. The above diet chart gives you the basics of healthy, nutritious and at the same time very delicious low-carb eating all day long.

    Saying this it is very essential to supplement your diet with minimum to moderate exercise as exercise constitutes an important part of the overall health and well-being of the individual.