Proteins are necessary, they help the formation of antibodies, they are involved in protecting the body from infections. Poultry, eggs, cheese, fish, seafood, cottage cheese – all these are foods rich in protein. But remember: if you lead a sedentary lifestyle and do not play sports at all, an excess of protein foods in your diet is fraught with excess weight. This is not a reason to reduce the amount of protein food – rather, a hint at the importance of physical activity. Spend the winter swapping out your office chair for a home sofa, and in the spring you’ll wonder why the old stuff doesn’t fit you.
Water, green tea, but no coffee
In winter, we spend less water than in summer – if only because we sweat less. But reducing its consumption in the cold is still not particularly worth it. Well, in addition to ordinary drinking water, do not forget about all kinds of compotes and tea. First of all green. Loaded with antioxidants and vitamins, green tea will help you feel better, calm you down, and lower your cholesterol. But with coffee it is better to wait – or at least slow down. Of course, hot coffee in winter is great, but it invigorates for a short time, while it can enhance the seasonal blues.
Greens, spices, dried fruits and nuts
Vitamins, useful substances that protect against infections and generally increase immunity – all this is in spices and greens. Onions and green onions, peppers, ginger, garlic, dill, cloves, cardamom, parsley – include them in your diet.
The same goes for dried fruits and nuts. What do you like best, raisins and almonds, prunes and cashews, dried apricots and walnuts, then choose. The main thing in moderation, especially with nuts.
Winter is the time for sauerkraut, cauliflower and Brussels sprouts, citrus fruits, avocados, root vegetables, persimmons, onions and other things. Vitamin C, without which there is no way in winter (it supports the immune system), is found in citrus fruits, sauerkraut, onions, Brussels sprouts. By the way, the latter in this sense is superior to citrus fruits (which are traditionally considered a storehouse of vitamin C). One hundred grams of an orange contains 60 mg of C, while Brussels sprouts contain as much as 100 mg.
Food must be hot (not all, of course)
To maintain heat balance, it is important to eat hot food. Porridge, soups (preferably chicken broths or vegetable soups), compotes, tea.
Vegetables – stew, boil or bake
There is nothing to add here. Vegetables prepared in this way are both tasty and very healthy. If you do not like boiled potatoes or carrots, you can bake or stew.
We eat more often, but less
Try to eat every four hours. In this case, portions should be smaller than usual. This approach will charge the body with the necessary energy.