With the arrival of cold days, food tends to change to cope with low temperatures. It seems that the organism needs to take
Hot liquids instead of water simply, hot dishes are preferred instead of cold ones, in general more caloric foods are chosen.
During the cold season, food must respond to the body’s demands to maintain body heat, without the need to fall into caloric excess. In this sense it is important to achieve an energy balance, and take care of the nutritional quality of the meals. The key to not gaining weight is knowing what foods to eat, taking care of the portions and not abandoning physical activity.
Seasonal fruits and vegetables are allies in the winter, they better conserve nutrients and reinforce defenses against typical diseases (flu and colds). Among them are citrus fruits (grapefruit, orange, tangerine, lemon), because vitamin C is sensitive to contact with air, if consumed in the form of juices it is important that they are freshly squeezed. Among the vegetables rich in vitamin A and vitamin C are carrots, squash, squash, green leafy vegetables such as chard and spinach, broccoli, cauliflower, cabbage, garlic and onions.
Making a full breakfast is essential as energy is replenished after many hours without eating food. During lunch and dinner a good option is to include soups and broths, which allow you to add a wide variety of vegetables and achieve greater satiety. Ideally, they are homemade since the packages provide more fat and sodium.
Another type of menu par excellence in winter is the stew, which in addition to being a performer provides a feeling of satiety. The recommendation is to include as main ingredients vegetables and legumes (peas, lentils and beans) that are sources of fiber, minerals, vitamins and protein.
Fluid intake is also essential. To meet the daily recommendation of at least 2 liters of water, in addition to simple water, hot infusions can be made during the day (such as tea, mate and coffee).
Finally, do not abandon the practice of daily physical activity, since it not only keeps the body exercised, but also becomes a source of body temperature regulation.