Annual list of winter foods

Country Food item Best time to have Major macro- and micronutrients
India Jaggery Mid-meal or as an evening meal with roti Energy

Iron

Magnesium

Sesame seeds Sprinkle onto soups, salads or make homemade til laddus which could be had as a mid-meal Copper

Thiamin

Vitamin B6

MUFA (Good fat)

Mangenese

Zinc

Fibre

Tryptophan

Sitaphal Mid-meal Energy

Potassium

Magnesium

B vitamins

Iron

Vitamin A

Singhara/Paniphal/ Water caltrop Mid-meal Folate

Vitamin B1

Vitamin E

Vitamin B6

Magnesium

Guava Mid-meal Fibre

Vitamin C

Lycopene

Vitamin A and beta carotene

Potassium

Pomegranate/Anar Mid-meal Vitamin C

Soluble and insoluble fibres

Vitamin K

Antioxidants

Potassium

Hot, homemade soups Post dinner or as evening meal Key vitamins and minerals (Depending on which vegetables have been used)
Eggplant As sabzi for lunch or dinner with roti Antioxidants

Fibre

Folic acid

Copper

Vitamin C

Gajak Mid-meal Energy

Iron

Magnesium

Copper

Thiamin

Vitamin B6

MUFA (Good fat)

Mangenese

Zinc

Fibre

Tryptophan

Gajar ka halwa Evening meal Vitamin A

Vitamin C

Copper

Poassium

Manganese

Boiled sweet potatoes/sweet potato fires Evening meal Vitamin A

Vitamin D

Vitamin B6

Iron

Raab Evening meal Energy

Niacin

Insoluble fibre

Omega- 3 fatty acid

Undhiyo Lunch or dinner Protein

Vitamin C

Vitamin A

B Vitamins

Magnesium

Baida/Khopra/Dry-fruits/Dates pak Mid-meal or evening meal B Complex

MUFA

Iron

Fibre

Yam As sabzi, curry or halwa to be had for lunch, dinner or evening meal Vitamin B complex

Vitamin C

Copper

Iron

Calcium

Phosphorus

Europe and USA residents Eggnog Mid-meal or evening meal Protein

Calcium

Vitamin D

Vitamin A

Sesame seeds Sprinkle onto soups and salads and have as evening meal or post dinner Copper

Thiamin

Vitamin B6

MUFA

Mangenese

Zinc

Fibre

Tryptophan

Hot, homemade soups Post dinner or as evening meal Key vitamins and minerals (Depending on which vegetables have been used)
Baba ganoush with crudités Evening meal, appetizer or post-dinner snack Antioxidants

Fibre

Folic acid

Copper

Vitamin C

Boiled sweet potatoes/sweet potato fries Evening meal Vitamin A

Vitamin D

Vitamin B6

Iron

Yam As casserole, soup to be had for evening meal or dinner Vitamin B complex

Vitamin C

Copper

Iron

Calcium

Phosphorus

Butternut squash Soup, bisque, casserole, risotto to be had for evening meal or dinner Vitamin A

Vitamin C

Vitamin E

Folate

Niacin

Tryptophan

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