Jamshedpur. Our immune system can become weak during the winter season, which can cause problems like cough, cold and fever. In such a situation, we can avoid diseases by following the right food and diet. Dietitian Moti Kumari, who has been working in this field for 15 years, has shared a special diet plan for winter.

After waking up in the morning
, drink a glass of lemonade, amla juice or ginger lemon tea on an empty stomach. Eat 5 soaked almonds with it. After this, take a walk for 30 minutes or do light exercise.

Breakfast:
Make breakfast balanced and nutritious so that you do not feel hungry for a long time. You can eat spinach, radish or bathua parathas prepared in ghee. Consume fresh curd with it. If you want, you can eat millet or ragi roti with seasonal vegetables.

Mid-morning snacks
Eat seasonal fruits in the mid-morning. Fruits like orange, pomegranate, carrot and beetroot provide vitamins and antioxidants, which strengthen the immune system.

Lunch
Eat a balanced meal in the afternoon. Include dal, rice, roti, salad and seasonal vegetables. This meal will maintain your energy and provide nutrition.

Evening Snacks
Eat roasted makhana, dry fruits, or flaxseeds, pumpkin seeds and sunflower seeds with green tea in the evening. These foods will provide strength and nutrition to your body.

Dinner
Dinner should be light and easy to digest. You can eat porridge, khichdi or vegetable soup. Try to eat dinner by 7:30 pm.

Drink a glass of warm turmeric milk before going to bed
. This will keep the body warm and strengthen immunity.

This diet plan will strengthen the immune system in winter and help protect you from diseases. With proper diet and regular exercise, you can stay healthy and energetic.