It is believed that what grows in a particular season, is good for your body in that season. This practice not only ensures the freshest and most nutrient-dense produce but also aligns with natural cycles and local ecosystems.
Obesity is a recent phenomenon that is an outcome of poor eating habits and changing lifestyles. In olden times people used to eat only seasonal produce. There were no advanced means for preservation. Preservation of foods was using simple methods like salt, sugar, or drying. With the advancement of technology, we are able to eat any food in any season, irrespective of the season, still, we are not healthier than our ancestors.
Seasonal eating and weight loss are closely related concepts that can contribute to a healthier lifestyle. Here is how they intertwine and the benefits they offer:
Benefits of Seasonal Eating for Weight Loss
Nutrient Density and Freshness:
- Richer Nutrients: Seasonal fruits and vegetables are harvested at their peak ripeness, which means they are more nutrient-dense compared to out-of-season produce that may be harvested early and ripened artificially.
- Enhanced Flavour: Fresher produce tastes better, making healthy eating more enjoyable and sustainable.
Lower Costs:
- Affordability: In-season produce is often cheaper because it is more abundant and does not require expensive transportation or storage.
Variety and Balance:
- Diverse Diet: Eating seasonally ensures a variety of nutrients throughout the year. Different seasons bring different fruits and vegetables, reducing the monotony of eating the same foods year-round. India has so much variety to offer when it comes to food. Fruits like mangoes, cherries, litchis, jamun, and phalsa in summer to oranges, kinnows, and guava in winter. From sweet potato, and custard apple in autumn to strawberry and rasbhari in spring, variety is huge.
- Natural Detox: Seasonal changes often naturally align with our body’s needs, such as lighter foods in summer and heartier, warming foods in winter.
Environmental Impact:
- Sustainable Choices: Eating seasonally reduces the carbon footprint associated with transporting and storage of out-of-season produce. Foods are usually stored in huge cold storage to make them available during the off-season. Eating seasonally supports local farmers and sustainable agricultural practices.
Cultural and Culinary Traditions:
- Many traditional cuisines are based on seasonal ingredients, creating a diverse and culturally rich food experience throughout the year. For example, carrots and peas are a staple in winter and autumn recipes, while spring and summer dishes often feature a lot of gourds and mangoes.
How to Incorporate Seasonal Eating into Your Weight Loss Plan
Plan Your Meals:
- Seasonal Menus: Create meal plans based on what is in season. This can include exploring recipes that highlight seasonal ingredients. In winter you could enjoy dishes made with red carrots, peas, and cauliflower whereas in summer you could use a variety of gourds to prepare meals. You can have lots of vegetable soups, and stews in winter. Baked sweet potato chaat, stir fry vegetables, and Thai curry loaded with veggies are a delight in winter. In summer you can go for cooling foods and beverages like aam panna, bel sharbat, kokum sharbat, sattu, mango chutney, phalsa sharbat, plum chutney, and so on.
- Flexible Planning: Be open to swapping ingredients based on seasonal availability. If you are making a fresh fruit custard you could change the fruits in your dish based on seasonal availability.
Visit local Farmers’ Markets:
- Local Produce: Shopping at farmers’ markets ensures you are buying what is currently in season in your area. Farmers get the fresh vegetables directly from mandi or their farms, on the same day.
- Direct Knowledge: There might be some new item in the market which you have never used. Farmers or fellow shoppers can offer advice on how to prepare seasonal items you might be unfamiliar with.
Preserve Seasonal Foods:
- Freezing, pickling, or drying: Preserve the abundance of seasonal produce by freezing, pickling, or drying at home. Freezing and drying might destroy some nutrients during the process. Pickling is a great idea as it enriches foods with gut-friendly bacteria too.
- Fermenting: Fermentation is another method to extend the life of seasonal produce, providing healthy probiotics.
Adapt to Seasonal Changes:
- Winter: Focus on root vegetables like radishes, carrots, citrus fruits like oranges, kinnows, and leafy greens. Use methods like roasting and slow cooking to prepare hearty, warming meals. Sarson ka saag, gajar ka halwa, and roasted sweet potatoes are waring as well as highly nutritious foods in winter.
- Spring: Enjoy leafy greens, moringa beans, asparagus, peas, and strawberries. Incorporate fresh salads and light dishes.
- Summer: Take advantage of gourds like ash gourd, bottle gourd, snake gourd, okra, water-rich cucumbers, and kakdi. Melons like watermelon and musk melon are a delight in summer. Opt for raw or lightly cooked meals.
- Autumn: Utilize apples, pumpkins, sweet potatoes, and corn. Prepare meals that are hearty but balanced, like soups and stews.
Tips for Weight Loss with Seasonal Eating
Portion Control:
While eating nutrient-dense seasonal foods, be mindful of portion sizes to avoid overeating. Though seasonal foods are healthier foods, make sure that you do not overindulge in them. For example, it is good to drink some sugarcane juice during the season, but drinking too much is not advisable because of its high sugar content.
Balanced Diet:
Ensure your diet includes a balance of macronutrients (proteins, fats, and carbohydrates) along with a variety of micronutrients (vitamins and minerals) from different seasonal produce. They say, to fill your plate with as many naturally colorful foods as possible, and that will take care of all the micronutrients.
Mindful Eating:
Pay attention to hunger and fullness cues. Eating slowly and appreciating the Flavors of seasonal foods can prevent overeating. If you are eating healthy but overeating, then your weight loss goal may not become a reality. With mindful eating you can ensure that you eat healthy and only what is required.
Stay Active:
Complement your seasonal eating habits with regular physical activity. Seasonal changes can bring opportunities for different types of exercise, such as swimming in summer or hiking and adventure sports in winter and fall.
By focusing on seasonal eating, you can not only support your weight loss goals but also enjoy a more varied, nutritious, and environmentally friendly diet.