What is certain is that even in the winter months we should not give up the principles that make up a proper diet, which are variety, moderation and proper distribution of meals during the day.
However, the winter months can present a nutritional challenge. Namely, in this part of the year it is cold, the days are shorter and we all have a feeling of reduced energy.
Then, there is a smaller selection of fresh foods, meals are more caloric and physical activity is reduced. We also have an increased need for foods that give us a sense of satisfaction, which are usually high in sugar.
After returning from work and in the late evening hours, we are usually at home with the TV, computer or book. That’s when we most often feel the need for warm sweetened drinks, such as cocoa or chocolate milk, for cakes, chocolate or salty snacks. If we consume them daily and in larger quantities with reduced physical activity, there will be a gradual increase in body weight.
Moderate physical activity
Gaining 2-3 kg during the winter months in itself does not have to be a problem, but if this is the case every year, in ten years we will have up to 20 kg more. Cold weather should not stop us from walking or doing moderate physical activity.
Tea instead of sweet drinks
In the evenings, instead of sweets and sweet drinks, we can drink tea, eat an omelet with peppers, spinach, and tomatoes, snack on sticks of carrots, peppers, and cucumbers.
We can grill the vegetables that we can buy in the winter or make a salad, and with black bread, we will have a healthy dinner.
As many vegetables and fruits as possible
There are also indispensable oats, rye, spelled flakes, porridge, oat groats, millet, which with the addition of almonds, fruit and cinnamon can be a delicious meal. In order to preserve the immune system, it is necessary to eat fruits and vegetables that are rich in antioxidants. In the winter season, apples, tangerines, cauliflower, broccoli, and carrots are available to us.
Broth or soup once a day
During the day, one meal should consist of soup or broth that can contain meat and vegetables such as lentils, beans, celery, carrots, potatoes. We should not forget about the green and cabbage salad, then the salad of celery, beets, and carrots, which also help us preserve immunity and health.
By adapting the diet to the requirements of the winter period, we can prevent weight gain and preserve health.
Advice on proper nutrition can be obtained from the Nutrition Counseling Center of the Institute for Public Health of Serbia.
(V.N/ Kurir.rs)
