healthy eating in winter

This is the winter edition of Diets now!

The cold days began and the salads, fruits, yogurts and water consumption are decreasing at our table. Stews, stews, soups, and other preparations that make us raise our body temperature but also, on some occasions, provide more calories, are beginning to appear. The ideal and recommended thing is to lead a healthy lifestyle, sustained over time and that does not fluctuate through the seasons of the year. For that, it is necessary to acquire eating habits that help us stay healthy for life. The energy that our body needs to carry out its vital functions is the same regardless of the season of the year, if we neglect ourselves and stay at home due to the cold, we also vary and increase our diet, we will be reaching summer with a few extra kilos.

​That is when this vicious circle of making strange and extreme diets to lose the kilos that winter left us begins. The foods that we usually incorporate during warmer climates are fresher or lighter such as salads, fruits and yogurts, chicken, fish, they are foods with low energy density, that is, they provide few calories, unlike those that we tend to incorporate in winter. . We must take into account some considerations to combat the cold, but without stopping eating healthy, varied, nutritious and thus also improve our defenses.

Exercises: healthy life

Physical activity is one of the key factors in keeping us healthy as it improves bone health, helps normalize blood pressure values, lowers cholesterol and triglyceride values, prevents the risk of chronic diseases and other cardiovascular

In winter it is difficult to go out and move around, but let’s not forget that the recommendation is to walk at least 30 minutes per day.

It is important to remember that the consumption of vegetables and fruits provides us with fiber, water, many important vitamins and minerals and essential for our bodythere are the seasonal ones to obtain the benefits of a much tastier, more nutritious and also economical food.

We have acerola, apple, pear, kiwi, pineapple and citrus fruits that provide us with large amounts of vitamin C, important for preventing colds and flu typical in winter.

We found the squash, chard, broccoli, spinach, sweet potato, potato, garlic, onion and cabbage. The ideal is to have between two and three colors of vegetables on the plate, to complement vitamins and minerals. on cold days, it is advisable to opt for cooked vegetables in vegetable soups, soufflés, puddings, baked vegetables, puree, tortillas, terrines, warm salads, legume stews and lean meats.

Diet with more fruits, a good option is to prepare compotes or roasted fruit in the oven. They can be eaten alone as a snack or dessert, or added to preparations such as homemade pudding or oatmeal and chia pancakes. (By: Rita Medina. Nutritionist)