Winter health tips for food

 Winter health tips for food

Winter health tips for food

Many times we think that losing weight implies eating lettuce and grilled foods all day, but in reality, you can eat varied and healthy without giving up dishes full of flavor.

It is true that, both in autumn and winter, we are more likely to gain a few extra kilos; Among other reasons, because the cold makes us want more hearty spoon dishes, leaving aside the fresh summer salads.

Therefore, we have to take into account that the consumption of calories is higher and a balanced diet, together with a good training plan, is essential to avoid gaining weight during these months.

A good way to adapt our diet to winter temperatures is to include seasonal foods to take advantage of the properties, and nutrients that they provide us, especially the typical fruits and vegetables of each season. “Consuming seasonal products translates into improved, fresher food that does not depend on large transfers and, therefore, more ecological and economical.

In addition, it is also a way to vary the diet depending on the part of the year in which we find ourselves ”, point out the nutrition experts from Clinical Option Media.

  • Foods for a healthy winter

These are some healthy seasonal foods that are essential for your diet:

Fruits. The antioxidant power of vitamins A, E, and C, which fruits have, have shown an important role in the prevention of cardiovascular diseases, cancer and aging, and other common diseases this season, such as colds or flu.

It is advisable to consume them in season, such as apple, pear, banana, grapes, avocado, kiwi, lemon, tangerines, red fruits, persimmon or pomegranate Also vegetables such as pumpkin, which provide us with a good dose of essential vitamins and minerals with hardly any calories.

Vegetable Tomatoes, peppers, and eggplants stand out, rich in antioxidants, which protect the body by strengthening its immune system and help prevent certain diseases.

Also, the potato, which, in addition to being a great source of potassium, has significant amounts of vitamins and fibers such as pectin.

Of course, mushrooms –the star food of autumn-, artichokes, wild asparagus, spinach, and chard All of them are loaded with nutrients and with low-calorie content that makes them perfect for weight loss diets.

Nuts. Another typical fall food group. Chestnuts, walnuts, hazelnuts, almonds, pine nuts are a source of energy.

They contain healthy fats: Omega 3, vegetable protein, and a large number of minerals such as potassium, magnesium, phosphorus, or calcium and vitamins such as A, B, and E. Nuts also help control blood triglycerides and cholesterol levels.

They are also rich in fiber, but they contain a high caloric value, therefore, their consumption should be moderate, and it is advisable to consume them in the first part of the day until seven in the afternoon more or less.

Vegetables. They are rich in zinc, which contributes to the normal functioning of the immune system; They have a high nutritional value, fiber content, and low-fat content. At midday, a good option could be to combine a legume with cereal and vegetables.

  • For example stewed lentils with vegetables and rice.

Spoon dishes, but keep them light. Faced with the drop in temperatures, the body asks us for 'spoon' dishes to warm the body.

Foods such as celery, spinach, mushrooms, and other foods that, as we said, contain iron and zinc, provide the broth with anti-inflammatory benefit. However, avoid those that are high in fat.

Fish. Fish is a great source of selenium, which helps protect cells from free radicals. It also contains vitamin D, whose main source is the sun, which is more scarce in autumn and winter.

Therefore, foods rich in vitamin D help to fill this deficiency. Salmon, rooster, sea bream, tuna loins, cod, sardines, squid, or mussels are fish that we recommend always keep in our fridge.

Meat. It is a great source of proteins, which are responsible for generating muscles in good shape, and keeping tissues elastic, among other things. However, remember that we should not abuse red meat, but it is recommended to consume it occasionally and opt for leaner and healthier meats such as chicken, or rabbit.

Bread, cereals, and other foods. There are certain foods that we can consume, such as bread, or cereals, always tending to their integral variants, where we will find more fiber and less fat and calories. The chocolate should be as pure as possible, starting at 70%.  And also, don't forget.

  • Infinite Fitness trainers also recommend:

30 minutes of exercise a day. In addition to eating a balanced diet, it is essential to do physical activity daily to burn calories, take care of health, and prevent diseases.

The main thing is to be active throughout the day, go up and downstairs, walk to work, get up every two hours from the office chair, and stretch.

Drink a lot of water. It is important to stay hydrated, and water is the best option. At least, you should drink eight glasses of water a day, which you can complete with herbal teas or homemade vegetable broth.

Control the quantities. In addition to the food that we put in our mouths, we must be careful with the portions. A good trick is to use small plates, which makes it easier to calculate the calories and the amount of food.

Decrease cravings. It is scientifically proven that we seek sweets when the sun is scarce. Try to moderate the consumption of chocolates, sweet cookies, carbonated drinks, or candy. You don't need to delete them, just keep them for special occasions.

Moderate the 'gin and tonics.” Alcohol is part of the excesses of winter and is one of the main culprits of the extra kilos, both because of the empty calories it contains and because it prevents fat loss. In addition, high alcohol consumption is linked to countless chronic diseases.

In short, even if the cold is not good, you can do a lot to avoid gaining a few kilos, and thus, stay in shape. You just have to propose it!

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