What To Eat In The Winter

The biological clock changes in winter. The day becomes shorter, temperatures drop, and this directly affects the activity of our body. The immune system is the most vulnerable, metabolism and hormonal functions change.

In winter, energy consumption decreases, which is due not only to the slow metabolic processes in the body, but also to the lower physical activity of people during this period. On the other hand, a shorter day leads to a decrease in the production of melatonin, which affects mood.

All this requires changes in our menu and obliges us to look for sources of warmth and pleasure in food, especially in products rich in carbohydrates (but, alas, giving the body a lot of calories). Excess weight is often gained during the winter. We will introduce you to the basic rules related to nutrition during the cold period of the year.

1. Changing the composition of food . It is good to take hot soups, boiled or stewed vegetables, herbal teas, porridges.

2. Be careful with sweet foods! These include pastries, margarine-based pastries, sweet drinks, cream cakes and more.

3. Eat more soups! Have vegetable soups, chicken broth, legume soups on your table! Cream soups that contain flour, margarine or cream are best avoided. It is desirable not to add croutons to soups or to limit their amount to 1 tablespoon per serving.

4. There should always be cooked vegetables in your refrigerator. In winter, less fresh vegetables are consumed, the amount of which should be offset by cooked or steamed.

5. Reduce your coffee intake! Instead of a cup of coffee, which is usually accompanied by a cookie, drink herbal teas that warm, soothe and distract your thoughts from food for a while.

6. Sleep more in the winter! Go to bed an hour earlier than at other times of the year. It has been proven that the extra hour of sleep has a warming effect, which is comparable to heating when eating a cake or other sweetness. In addition, in winter our body needs more rest.

7. Physical activity. And during the winter, physical activity should be regular. Even on the harshest winter days, you can find 30 minutes to exercise. They regulate the metabolism in our body, improve mood and increase motivation to maintain good physical shape.

Approximately winter menu

Breakfast:

Portion of hot cereal (2 tablespoons oatmeal or semolina, prepared with a glass of milk). Such porridge is suitable for both breakfast and dinner. Properly prepared, it warms, is delicious and satisfies hunger. It contains complex carbohydrates, dietary fiber, B vitamins and calcium. Cooked brown rice porridge is also suitable. Alternative: two toasted slices of bread with cheese.

Second breakfast:

Sandwich or breakfast of wholemeal flour with avocado and a piece of cheese (5% fat). You can use "winter" spices that have a warming effect on the body, such as red and black pepper. Add to the sandwich arugula leaves, basil, tomatoes, also citrus or banana.

Lunch:

Vegetable soup and meat dish with a garnish of starchy vegetables (pumpkin, zucchini, etc.).

Snack:

Sandwich with a little jam. Add a seasonal fruit.

Dinner:

Pasta with tomato or vegetable sauce and a piece of cheese (5% fat).

Before bedtime - a portion of soup.

This menu is rich in carbohydrates, low in fat and on the one hand creates a feeling of satiety and warmth, and on the other - does not give cause for concern about gaining weight.

When preparing meals, use more spices that will flavor the food but do not contain calories, allowing fat to be replaced.

Herbs contain many vitamins that are needed by the body in winter and strengthen the immune system. Add them to salads, soups (low fat, of course), in sandwiches (at the end of their preparation to preserve vitamins and not spoil the taste).