Healthy foods

Healthy products for the winter diet

Healthy foods for winter will not only help a person feel better, but also protect against weight gain typical for this season. Proteins are especially useful at this time, as they protect the human body from infections. It is preferable to consume animal proteins, but it is important not to overdo it. A person needs 100 g of protein per day. There are also plant foods rich in protein – peas, corn, beans and even bread. 300 g of bread has about 30 g of protein, and 100 g of beans has 15 g.

In winter, fats are also important and necessary, but their consumption should be moderate. For the adequate functioning of the body, an adult needs 20 g of vegetable fats. Omega-3 acids, which are mainly found in fish, are also important. If you do not eat fish, you should supplement your diet with fatty omega 3 acids such as Epadel and Gold Omega 3. In this way, you will strengthen the immune system and improve the health of the cardiovascular system.

Vitamins are very necessary in winter. Vitamin E is very important for beauty and is a powerful antioxidant. It protects the skin from wind and cold. Unrefined oils are rich in it. Vitamin A is found in carrots, but it must be consumed with a portion of fat, as it is fat-soluble.

Dairy products and eggs are rich in vitamin D. In order not to catch an infection, you should consume food rich in vitamin C. It is found in citrus fruits, sweet pepper, kiwi, rose hips, hibiscus, and lemon balm.

Weakening immunity can be avoided by consuming foods rich in minerals – cheese, yogurt, eggs, potatoes, avocados, beans, peas, nuts, olives, broccoli, dried fruits, and leafy green vegetables. When you eat sugar, your body’s levels of zinc and selenium, as well as some vitamins, decrease. Replace sugar with dried fruit and honey.

Healthy menu for winter

It is very difficult to follow a healthy diet in winter. But in order not to overeat with sweet and fatty food, you just need to try to balance your diet. In winter, the functioning of the body is affected by many unfavorable factors, for example, lack of sunlight and a decrease in temperature. Because of this, immunity is weakened; hormonal functions and metabolism undergo significant changes. But it is enough to start eating healthy, and your body will immediately feel better. At this time of the year, people do not move much, which leads to a decrease in energy consumption. Lack of sufficient sunlight leads to a decrease in the production of melatonin, which in turn causes feelings of anxiety.

That is why many people overeat tasty, but unhealthy products. In order to eat healthy in winter, you must follow some rules.

Eat hot food. Do not give up the broth, the main dish and the side dish, which should also be warm. Give preference to vegetable broths.

Remember the need to eat vegetables and greens, they should be at least 40% of the total amount of food. Stewed or boiled vegetables should be present in your diet every day.

Don’t consume too much caffeine. Drink green or herbal tea instead of coffee.