How to eat in winter. Tasty and healthy: proper nutrition in winter What is best to eat in winter

The temperature outside continues to drop, winter will come very soon, and you need to prepare your body in advance to face it. Cold weather is the most favorable time for viruses, which the body can resist with the help of vitamins and various nutrients that help strengthen the immune system.

A healthy, balanced diet has a positive effect on your appearance, well-being and, most importantly, on the state of your immune system, which not only improves your mood, but also improves your quality of life. Therefore, the first thing you need to do is review your daily diet.

1. Protein food

In the autumn-winter period, you should definitely include more protein foods in your diet, such as meat and fish, eggs, dairy products, mushrooms, nuts, and legumes. It is better to use lean meat, boiled, steamed or baked in the oven. It is better if it is chicken, turkey, rabbit, lean beef. It is preferable to use fermented milk products.

Various and semi-finished meat products with flavor enhancers (for example, kupaty, dumplings) should be excluded from the diet. The body spends energy processing such food, but does not receive the necessary substances. It is also a harmful food, as it negatively affects the liver and pancreas and pollutes the body.

2. Vegetables and fruits, greens

Fresh, unprocessed fruits and vegetables contain the maximum amount of vitamins. They improve digestion, are rich in vitamins, macro- and microelements - dishes from vegetables and fruits, diversify and enrich the diet.

Various cereals, as well as whole grain bread, should be present in the daily diet. These are foods rich in complex carbohydrates that saturate the body with the necessary energy during the cold season. These products also have a rich composition of microelements and vitamins.

It brings particular benefits to the body; it not only improves the functioning of the digestive system, but also effectively fights viruses and removes harmful cholesterol. Fiber is found in vegetables, fruits, and some types of cereals.

They contain large quantities of berries; they can be fresh, dried or frozen. It is advisable to replace all sweets with a similar delicacy. It is not only very tasty, but also very healthy.

The rich composition of honey also helps strengthen the immune system, improves well-being and has a positive effect on the functioning of all body systems. It is enough to eat 1 teaspoon of honey a day, just make sure that it is natural.

Nuts will help increase the content of vitamin E and contain polyunsaturated fatty acids. Peanuts, hazelnuts, walnuts and other varieties need to be alternated with each other, they all have a different composition of nutrients, you can replace them with various seeds (pumpkin, sunflower).

7. Tea

Teas based on rosehip, linden, chamomile, currant, raspberry leaf, etc. will not only warm you up, but also support your immune system. In winter, tea with lemon, honey and ginger must be present in the diet.

8. Onions, garlic and radishes

- products that help resist viral diseases. Not everyone likes them, but if possible they should be added in small quantities during cooking.

9. Polyunsaturated fats

- are very important for the functioning of the body, they are found in fatty fish and vegetable oils. If you don’t like fish, you can buy it at the pharmacy; it will not only boost your immunity, but also have a positive effect on the condition of your nails, skin and hair. But vegetable oil can be chosen to suit every taste.

Thanks to a balanced, healthy diet, you can strengthen your immune system, improve your health and forget about colds and viral diseases. The main thing is to correctly create a menu, with the obligatory use of the listed products. The body will thank you for this care with health, beauty and excellent well-being. Be healthy!

Thanks to nutritionists and nutritionists, we all know that, for example, broccoli, blueberries and apples are very healthy. But you won’t last long on this “holy trinity” alone, and with the onset of cold weather, not all products recommended by doctors can be easily found on the shelves.

But this does not mean that in winter you should go without vitamins or eat only canned food. Here is a list of 10 products that are as healthy as the notorious blueberries, but are also affordable and will help bring novelty and variety to your table.

Radish

This root vegetable is rich in vitamin C, which is known to be essential for maintaining normal immunity. In addition, vitamin C helps our skin to be better nourished and remain elastic, and it will come in handy this winter.

Another advantage of radish is its color. According to nutritionists, bright colors - even on a plate - help us fight bad mood and depression and thereby avoid increased appetite. As for taste, radishes will add a pleasant tart (or slightly bitter) “zest” to any vegetable dish. It is especially good in salads with sour cream dressing and salt.

Green pea

We are used to thinking of them as a snack or an addition to a salad, but Americans traditionally eat peas as a side dish. And rightly so: it contains a lot of vitamins C, E and K (the latter is needed for normal hematopoiesis and bone health), and few calories. Peas are also rich in iron, phosphorus and potassium, help remove excess fluid from the body, and due to their fiber content, quickly lead to a feeling of fullness.

Zucchini

A 200-gram serving of zucchini contains almost the entire daily dose of vitamins C and K, a lot of fiber and so-called phytonutrients - substances that help remove poisons and metabolic products from our body. Zucchini is also a good diuretic and has a beneficial effect on the condition of the skin. At the same time, this is an almost ideal product for diets - 100 grams of zucchini contains about 20 kilocalories, so when cooking, you can safely add vegetable oil, batter, sour cream and, of course, other vegetables to them. Try, for example, frying zucchini in an egg - you will get a tasty combination of vitamins and a lot of protein.

White cabbage

There’s not that much vitamin C in it (there’s a lot more in broccoli), but there’s more than enough fiber. Thanks to this, cabbage is even called a product with a negative calorie content, that is, the body spends more energy processing it than it receives from consuming it. As for the culinary value of cabbage, it is truly indescribable. The bright taste and juiciness of cabbage allows it to be used for soups, salads (especially with sour cream), stews, hodgepodges, casseroles, cutlets and much more. Fresh cabbage, as a rule, requires fine shredding, but when steamed or stewed, it is good with whole leaves.

Rhubarb

This plant tolerates the climate of harsh winters well, but it rarely appears on our tables. Instead, rhubarb is used as a forage crop, although it has a rather pleasant sour taste and a quite soft structure (the stems of the plant are no tougher than cabbage “veins”). Plus, it contains a lot of calcium - for healthy teeth, nails and bones - and again vitamin C, which we need in winter. It is better to eat rhubarb with sugar or honey; you can add sour cream and nuts to smooth out the acidity.

Artichoke

Canned artichokes are available in stores year-round, while fresh artichokes are available in early spring and late fall/early winter. The weird appearance of this plant (it looks like a big green pine cone) can be intimidating to novice cooks, but in reality there is nothing scary about it. It is enough to boil a whole artichoke - and the leaves can be eaten just like that, without additives. Artichokes can also be added to rice and vegetable stews, to roast poultry, to soups and casseroles; your dishes will be enriched with vitamin C and folic acid - another “pillar” of strong immunity.

Cranberry

The unpretentious red berry is available for purchase in any form - canned, frozen, fresh - and can also be prepared in any form. It is added to salads (for example, to sea or white cabbage), casseroles, meat dishes, baked goods, and sauces and compotes are made from it.

But it is best, of course, to eat it unprocessed: this way it retains all the beneficial substances, which, by the way, prevent the development of irritations and infections, and also increase the level of so-called “good cholesterol”. The easiest cranberry recipe is a mixture of fresh berries with sugar and soft cottage cheese. Lunch!

Persimmon

Persimmons combine the benefits of the best of vegetables with the rich, fruity sweetness. In addition to vitamin C and fiber, it contains a lot of potassium and magnesium, which are good for the heart, carotene for the eyes and lycopene, which is considered the strongest natural fighter against cancer. You can eat it simply without anything else, as a fruit dressing for green salads and meat stews (to do this, persimmons are mashed into puree), as part of canapés and other snacks, and, of course, in sweet pastries and compotes.

The most interesting thing is milkshakes with persimmons: in a blender, mix the peeled and pitted fruit with two spoons of ice cream and milk - and get a sweet and healthy drink. By the way, only with milk will your body be able to fully absorb the carotene contained in persimmons.

Chestnuts

These nuts appear on food markets for a very short time - as a rule, you can only find them from October to December, so don't miss your chance. Chestnuts contain a lot of protein and, most importantly, fatty acids, which help the normal functioning of the brain and cardiovascular system. Moreover, some studies have shown that increased consumption of these substances improves the thought process and puts the entire human nervous system in order.

And the taste of chestnuts is wonderful - sweetish and slightly oily. But not too sweet, so these nuts are perfect in salads and meat stews, or just as a snack.

Blood oranges

Like any other citrus fruit, blood oranges boast a rich supply of vitamin C and a sweet or sour flavor. In general, they are distinguished from ordinary oranges only by their bright red color, and remember why bright colors are important?

Plus, it’s just beautiful - add orange slices and a little freshly squeezed juice to any vegetable salads, meat dishes or fish (you can simply place the slices on a plate with meat). On the New Year's table this decoration will come in handy more than ever.

Products in winter need to be selected in such a way as to provide the body with the necessary nutrients, support the immune system and heat exchange. You need to choose the most healthy products in winter based on the body's needs for fats, proteins, carbohydrates, vitamins, and microelements during the cold season.

In winter, metabolism changes, the immune system weakens, and the production of certain hormones slows down. For example, due to a lack of light, much less melatonin is released, which is responsible for mood and sleep.

A properly structured diet includes all the nutrients the body needs - fats, proteins, carbohydrates, as well as vitamins and minerals.

Products in winter: the importance of fats

In winter, the body needs to maintain immunity, ensure heat exchange, and prevent cell dehydration. Therefore, it requires more energy and, accordingly, more calories. Fats are the main source of energy. They are necessary for the body for adequate heat exchange, are structural components of cells, and are needed for the absorption of fat-soluble vitamins and a number of minerals. To ensure the required amount of fat in winter, it is recommended to consume at least 30 g of fat per day. Of these, 1/3 are animal fats, which can be obtained from dairy products (cheese, sour cream, cream, butter), fatty meats, lard, and eggs. Vegetable fats are found in oils: sunflower, soybean, corn, olive, etc.

Winter foods: the importance of proteins

Protein is a building material for elements of the immune, endocrine and other systems. Therefore, the importance of proteins is difficult to overestimate. With a lack of protein in winter, the human body weakens and cannot protect yourself from infection.

Proteins, like fats, can be of plant or animal origin. Proteins are rich in soybeans, legumes, cheese, eggs, cottage cheese, meat, fish, nuts, and grains. A person needs approximately 70–100 g per day in winter. This figure varies depending on health status, age, gender and type of work activity.

Products in winter: the importance of vitamins

You can't live without vitamins in winter. Vitamins are the basis of strong immunity. Most of them are enzymes or their precursors, which are necessary for metabolism.

In summer and autumn we eat a large amount of fresh vegetables, fruits and berries, so the body's need for vitamins is fully satisfied. In winter, the diet is dominated by meat and cereals, and the consumption of vegetables and fruits is limited, and even those are no longer so rich in vitamins.

To get vitamins into your body in winter, try to eat five different fruits and vegetables every day: in dishes or raw. You can stock up on frozen berries, fruits and vegetables for the winter. They are not as tasty as in summer, but retain a lot of vitamins. Preference should be given to berries and fruits that contain a lot of vitamin C: currants, sea buckthorn, viburnum, cranberries, rose hips and others.

Also, many vitamins and minerals are preserved in dried fruits. Eat dried apricots, prunes, raisins, pears, apples. If you mix them with honey and nuts, the body will receive the necessary set of nutrients.

The healthiest fruits in winter are citrus fruits, since they retain vitamin C for a long time.

In winter, the skin suffers from wind and frost, as a result it looks unattractive. To maintain healthy skin, you need vitamins A and E. There is a lot of vitamin A in carrots, but fats are needed for its absorption. That is why it is recommended to cook carrots with cream, sour cream or vegetable oil. Vitamin E is found in unrefined vegetable oils. Two tablespoons of any oil per day is enough.

Vitamin D is produced in the body when exposed to sunlight. Since there is very little light in winter, vitamin D deficiency is likely to occur. Try to be outside more often during the hours when the sun shines brightly. The sun's rays should hit exposed skin (face, neck, hands). Eat fatty sea fish, cod liver, dairy products, eggs.

Winter foods: the importance of minerals

Minerals are needed in winter no less than other substances. To be strong, beautiful and healthy, eat more foods rich in minerals. For example, dried fruits, nuts, green leafy vegetables, olives, different types of cabbage, seeds - sesame, pumpkin, sunflower.

The average requirement of an adult for minerals, as well as healthy foods, the consumption of which will help maintain their balance, are presented in the table:

healthy foods, vitamins , winter products, the immune system, the importance of proteins, metabolism, heat exchange ,

Can be rebuilt to operate in energy-saving winter mode. This is expressed, first of all, in drowsiness and depressed mood. Performance decreases, libido drops, increased tearfulness appears and a constant desire for sweets arises.

This is normal. Reducing daylight hours affects the production of the pleasure hormone - serotonin, which, in turn, automatically entails a decrease in ability to work and the desire to move. Lack of D has an adverse effect on health - fatigue increases, metabolism is disrupted, and rapid weight gain occurs.

However, if you switch to it in time, then such energetic passivity, despite the lack of sunlight, will last no more than two to three weeks. The diet during this period has some peculiarities.

So what is it?

What to eat in winter

What is the difference food in winter from food at other times of the year? There are several rules, following which you can feel completely normal, despite the fact that the cold has set in.

First rule: in the cold season, you need to increase the calorie content of food consumed due to increased consumption of “heavy protein” meat, fish and poultry. You should cook fish dishes two to three times a week and be sure to include chicken and veal in your weekly diet. You should not replace milk proteins with meat - one does not interfere with the other. It is better to buy local, seasonal vegetables: cabbage of all varieties, carrots, pumpkin, beets, turnips, parsnips, Jerusalem artichokes... In autumn and winter, after harvesting, they all contain the maximum amount of useful minerals and vitamins. Closer to spring, their beneficial properties will decrease by an order of magnitude. It is necessary to eat potatoes, garlic and onions.

In winter, you cannot do without carbohydrates contained in porridges, breads, and cereals. It is better to eat them in the first half of the day, and fish, meat with a vegetable side dish or fermented milk products in the evening. If you exclude all these energy-intensive foods from your diet, your immunity decreases, you constantly feel chills, and colds easily develop.

Winter menu always leads to a slight weight gain. You shouldn’t be upset about this - extra pounds appear due to a decrease in mobility and activity against the background of an increase in the calorie content of foods consumed. Such seasonal weight fluctuations of two to three kilograms are normal. They will quickly disappear in the spring.

Second rule: You should properly eat foods rich in essential vitamins. Thus, freshly frozen berries are healthier than fresh vegetables grown hydroponically, and even more so, berries. Lettuce, dill, and parsley must be present on the table, because only fresh greens supply phytoncides, with the help of which the body resists infections. It is advisable to include sauerkraut and soaked apples in your daily diet. They contain a lot of vitamin C.

Third rule: drink less, but drink correctly.
Of course, less water is required in winter than in hot weather. But you should drink at least one and a half liters of liquid, and about a liter is just clean water. And the rest is warm teas, infusions of dried berries, compotes and other drinks. Freshly squeezed orange juice, diluted half with water, is very useful during this period. Drink the juice immediately after it is squeezed - after five minutes the vitamin C contained in the juice will be destroyed by exposure to air.

Fourth rule: nutrition in winter must contain hot or at least warm drinks. You should not eat dry food. If you have to have a quick snack, wash your food down with warm tea or an infusion of dry berries. It is very useful to add pepper, ginger, cardamom, coriander, etc. to hot dishes.

Fifth rule: variety and alternation of dishes and products. Every morning - new porridge, freshly squeezed juice from various vegetables and fruits, every day - some new type of bread and some kind of food from meat, fish and poultry. With frequent and varied meals, the body will receive enough energy to function normally in winter.

We should not forget about other important vitamins - A and E. Vitamin E is needed to protect the skin from frost and chapping. A deficiency of this vitamin can be easily avoided by eating about half a tablespoon of unrefined sunflower oil daily. It is best to add this to vitamin salads. Here is one recipe for such a salad: cut one onion into rings (or whatever is convenient), fry and combine with grated large carrots, season with unrefined sunflower oil. Vitamin A with vegetable or animal fat is very well absorbed by the body.

And finally, one more useful tip: since vitamins are easily washed out of our body by sugar, winter food It’s better to build on natural sweeteners - honey, sweet syrups and so on. And then all the vitamins obtained with such difficulty will protect us from colds and increase immunity.

Olga Kocheva
Women's magazine JustLady