During the winter months, people tend to spend more time indoors, and physical activity levels decrease. The reduced physical activity in winter, along with longer nights that lead to more time spent in front of the television and increased snacking, can cause unwanted changes in body weight. To prevent unwanted weight gain and protect against illnesses, it is essential to maintain a balanced and adequate diet during the winter months.
What is Adequate and Balanced Nutrition?
Increase Your Vegetable and Fruit Intake
In winter, it is crucial to consume plenty of vitamins A and C, as well as antioxidant vitamins. These vitamins strengthen our immune system, making us more resistant to diseases. Foods such as citrus fruits, carrots, broccoli, zucchini, Brussels sprouts, green peppers, cauliflower, and mandarins should be prioritized. Vegetables like parsley, arugula, and watercress are also rich in vitamins. Instead of tea or coffee, you can opt for rose hip tea, which is one of the highest sources of vitamin C among teas. Vitamin E also plays a role in strengthening the immune system. Consuming good sources of vitamin E, such as green leafy vegetables, nuts like hazelnuts and walnuts, and legumes, in sufficient amounts is important to increase the body’s resistance against colds and other infections.
Don’t Neglect Protein Consumption
Another essential component of balanced nutrition is adequate protein intake. Protein should not be omitted from daily nutrition due to its strong effects on tissue formation and repair. Sufficient consumption of protein sources is especially important during periods of infection. Foods such as milk, yogurt, cheese, eggs, meat, chicken, and fish are among the best sources of protein. The type and amount of fats in your diet also play a significant role in the course of infectious diseases. Depending on your diet, you can consume sunflower oil, corn oil, plant-based liquid oils, Omega-6 fatty acids (polyunsaturated fats), and Omega-3 fatty acids from seafood. It should be noted that consuming fish in autumn and cold winter days helps strengthen the immune system due to its Omega-3 fatty acid content.
Increase Your Fluid Intake
To maintain body temperature, it is essential to increase fluid intake. Sufficient fluid intake plays a critical role in the elimination of toxins from the body, the regular functioning of body functions, the balance of metabolism, and the occurrence of many biochemical reactions in the body. Therefore, it is recommended to drink at least 2 to 2.5 liters (12-14 glasses) of water daily, and to choose beverages like linden tea, sage tea, rose hip tea, and brewed tea to meet fluid intake.
Increase Your Physical Activity
A sedentary lifestyle combined with consuming more energy than we burn can lead to weight gain. It is particularly important during the winter months to ensure that we get sufficient amounts of protein, carbohydrates, fats, vitamins, and minerals from all food groups, according to our daily needs, to strengthen the body’s protective system. Moreover, the best way to accelerate our metabolism during this period is to eat balanced meals at regular intervals.
Eat Smaller Meals More Frequently
Eating at regular intervals—such as breakfast, lunch, dinner, and adding snacks in between—will help maintain stable blood sugar levels and prevent overeating during main meals. Therefore, this approach to eating will also benefit your weight management