In winter, the body most often suffers from cold, wind and lack of vitamins. All this inevitably leads to colds, dehydration, dry skin, brittle nails and hair loss. Therefore, in order to prevent the negative impact of severe weather conditions, it is necessary to carefully consider the winter diet. After all, it is on what a person consumes every day in the cold season that his health and appearance depend. The online publication estet-portal.com will tell you which products must be included in the winter menu.
Fats, proteins, vitamins and minerals – the main components of winter nutrition
Before we find out which foods should be included in the winter diet, let's first take a look at what the main elements the body needs in the cold season.
In winter, it is imperative to consume foods containing fats, proteins, minerals and vitamins.
Since much more energy is spent on maintaining optimal heat transfer in winter, fats are simply indispensable. And all because they are the main source of energy. For a comfortable state of health, you should consume at least 30 g of organic matter per day. Moreover, it is worth including both animal and vegetable fats in the winter diet.
Proteins are necessary for the body to maintain strength. These organic substances help to strengthen the muscles and the whole body, due to which a person is less exposed to various colds. It is recommended to consume up to 100 g of protein per day.
And in order not to get sick with colds and flu, you should consume as many vitamins as possible. It is only desirable to give your preference not to pharmacy vitamins, but to natural ones. These are fresh fruits, dried fruits and vegetables. Minerals give beauty to hair, nails and skin. Therefore, they are also indispensable on frosty days.
Which foods to eat in winter
It is undesirable to eat animal fats in large quantities, because it can turn into extra pounds. However, in small quantities, they can still be consumed, and even necessary. They are found in butter, lard, pork, chicken, fish, milk, and other animal products. And as for vegetable fats, they can be obtained from vegetable oil. A product made from corn and olives deserves special attention.
Proteins, like fats, are divided into animal and vegetable. Nutritionists recommend using both in winter.
Animal proteins are found in the following foods:
• eggs;
• meat;
• fish;
• fermented milk products: cottage cheese, cheese, kefir, sour cream.
It is sour milk that will bring special benefits to the body in winter. It is not only easily digested, but also improves the intestinal microflora, on which the state of the immune system depends.
Cereals are full of vegetable proteins. These are oatmeal, buckwheat, millet and rice cereals. It is desirable to include legumes. Beans, lentils, peas, chickpeas and soy will be just right.
Your winter diet should also be diversified with useful vitamins and minerals. They are found in vegetables, herbs, fruits, berries, nuts and seeds. Among vegetables, attention should be paid to carrots, potatoes, beets, onions, sauerkraut and seaweed. From greens for winter nutrition, lettuce, spinach, dill, parsley, green onions are perfect.
The most useful fruits in winter are citrus fruits: oranges, tangerines, lemons, kiwi. After all, they contain the most vitamin C. No less useful are pomegranates, persimmons, bananas and apples. And among the berries in the cold season, it is preferable to choose cranberries, blueberries and lingonberries.
If your favorite fruits are not on the shelves of stores, it does not matter. After all, they can be completely replaced with dried fruits, in which all vitamins are preserved even after processing.
Since fresh berries are hard to find in winter, you can pick them in summer and freeze them in the freezer. Frozen, they are also very useful. You can do the same with your favorite herbs. You can freeze it in an ice cube mold or in ordinary transparent bags. Also, herbs can be dried and put in a jar. From this, their useful properties are not lost.
Walnuts, as well as sesame, sunflower and pumpkin seeds contain a lot of minerals. Therefore, do not neglect such products.
The right winter diet: compiling an approximate menu
In order for the necessary products to benefit the body, it is necessary to eat right. A sample winter meal menu looks like this:
• Breakfast: whole grain porridge, juice, black bread with butter and hard cheese.
• Second breakfast: a bun made from wholemeal flour and a piece of avocado or banana.
• Lunch: vegetable soup, boiled meat with pumpkin or zucchini.
• Snack: any fruit and crispbread.
• Dinner: pasta with olive oil, seafood or cheese.
• Second dinner: warm tea, kefir or cottage cheese.<
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