Winter nutrition: how to maintain a healthy diet?

In all seasons, we have foods that provide us with nutrients and micronutrients. We have to base ourselves on them so as not to make mistakes. Nature is wise, you just have to know how to listen to it. We can choose foods such as: squash, tomatoes and beets that provide a high content of carotenoids, precursors of vitamin A and flavonoid antioxidants that fight free radicals.

There are also seasonal fruits such as citrus fruits rich in vitamin C: oranges, grapefruits, lemons, tangerines, bananas, apples and more. There is a collective belief that in the cold season the amount of calories eaten should be increased, but this is not the case, unless winter sports are practiced or work is done in places with high temperatures.

What foods to consider during this season

Yes, you can choose comforting, healthy, warm and rich dishes based in your diet on an abundance of vegetables. For example: vegetables can be baked, steamed, stir-fried, or grilled and part of stews, casseroles, low-fat sauces, and salads.

Healthy hot foods in winter are soups and stews with whole grains, whole grains and legumes that provide plenty of vitamins and minerals such as: chickpeas with pumpkin, lentils with vegetables, lentil broth, fish casserole with chickpeas, and purees with lean meats. .

The habits that must be followed during the winter to be healthy are to increase the consumption of vegetables and fruits, to hydrate, even if you are not thirsty, sometimes the weather does not help listening to our thirst and a lot is lost with the coats we wear and heating.

Always accompany physical exercises. Add a tablespoon of olive, sunflower, or corn oil to each salad, as they help absorb fat-soluble vitamins (A, D, E, and K) and contain substances that the body cannot synthesize.

If lean animal proteins, skinless chicken, lean cuts of meat and fish, and low-fat soft cheeses such as fresh cheese, purée, and mozzarella are consumed. Avoid refined flour.

Seasonal vegetables and fruits include chard, broccoli, spinach, sweet potatoes, yams, garlic, onions, leeks, squash, cabbage, tangerines, peaches, oranges, pumpkin, grapefruit, lemons, apples, and pears.

It is always advisable, for economic and nutritional reasons, to adapt the diet to seasonal fruits and vegetables. Which contain everything necessary for a well-balanced and sustainable balanced diet.