Winter Diet - Mandatory Products

If in the cold you get tired quickly and often get sick, review your winter diet. Mandatory products will help preserve energy and strengthen immunity.

If in the cold you get tired quickly and often get sick, review your winter diet. Mandatory products will help preserve energy and strengthen immunity.

Cold and lack of sun in winter force our body to work in a special mode. He is forced to spend a lot of energy to keep warm. In addition, the immune system works hard to protect us from attacks by viruses and bacteria. To successfully cope with these tasks, the body needs a full-fledged fuel - nutrition. Without it, we will be haunted by constant drowsiness, a decline in strength, a decrease in immunity and, as a result, frequent colds.

What mandatory products in the winter diet will help maintain good health and mood?

Autumn fruits and vegetables

Be sure to include potatoes, beets, carrots, white cabbage, and onions in your menu. More useful dishes are stewed or boiled vegetables. In particular, it is better to cook potatoes and carrots in uniforms.

Autumn fruits include apples, pears, and grapes. You can eat them raw, and it is even better to prepare desserts, compotes. Vegetables and fruits are rich in vitamins, minerals and antioxidants necessary for the normal functioning of the body. Fiber in their composition normalizes digestion and is a means of preventing some diseases.

You can make fresh from carrots and apples. This is a good energy drink. To better absorb vitamins and carotenoids, add a few drops of oil to the drink.

Cereals

Porridge and whole grain bread are slow (complex) carbohydrates. They quickly saturate the body, keep the feeling of satiety for a long time and help maintain the required level of energy. After a plate of porridge eaten for breakfast, you will not have the desire to have a snack after 1-2 hours. Thus, you will not "eat" extra calories.

Nutritionists recommend eating foods rich in carbohydrates in the first half of the day - at this time they are better absorbed.

Meat and fish

Meat should be lean, and it is better to choose fresh, fatty fish.

Fatty varieties of fish saturate the body with omega-3 fatty acids, which are especially important in winter. And lean meat (chicken, veal) is the main source of the main building material for body cells - protein. Boiled or steamed meat and fish dishes are the most useful.

Dairy and fermented milk products

These mandatory products of the winter diet are sources of vitamin D and calcium. They are necessary for bone health and good immune function.

Also, dairy and fermented milk products contain many other vitamins, micro- and macroelements. Milk, cheese, cottage cheese, kefir, yogurts are a source of protein. A sufficient amount of proteins is necessary for the normal assimilation of calcium, a full-fledged process of formation of new bone and skin cells, muscle work, good condition of the skin, hair and nails. Also, the work of the immune system, nervous system and hematopoiesis depends on providing the body with proteins.

Vegetable oil

It is a source of healthy fats that the body uses for energy. In the cold period of the year, the skin becomes dry, and the hair becomes dull and brittle. Vitamin E, which is also called the vitamin of beauty, will help improve the condition of the skin and hair. Its main source is vegetable oil: olive, sunflower. In addition, vegetable oils are rich in vitamins.

Warm vitamin drinks

Warm drinks not only help to warm up, but also promote the assimilation of useful substances. Therefore, prepare compotes, vitamin teas, decoctions of useful herbs, add berries, honey or spices (for example, ginger, cinnamon) to tea.

What foods to avoid

Some products do not give, but on the contrary, take away energy from a person, cause fatigue. This is especially unacceptable in winter. We are talking about food that is difficult to digest or contains toxins. Therefore, try to exclude or at least significantly limit the use of sweets, sausages, smoked cheeses, fast food, products with chemical additives, carbonated drinks, and alcohol.

You should also avoid fried foods, including healthy foods. Fried food is very fatty. A lot of energy goes into breaking down fats, which your body needs so much in winter.