How to eat in winter

Winter is somethingthe time when the body most often is exposed to diseases and more actively accumulates fatty deposits, and in order to prevent it, you need to eat right.

Proper nutrition in winter: what are the essence and features ^

The work of the organism in different seasons is changing significantly, and if in summer it consumes the greatest amount of energy, then it is rebuilt closer to winter and literally falls into hibernation.

Many people notice that in a colder season, one wants a sweet one more often, a depressed state appears, and even positive people complain about life.

All this has an explanation, not only from the physiological, but also from the psychological position: the light day is reduced, climatic conditions change - these factors in some cases negatively affect a person's mood.

It is worth noting that food in winter is significantly different from summer, because the body is more likely to suffer from a deficiency of vitamins and in combination with cold it can lead to private colds.

What are the features of nutrition in the winter:

• At this time, the person needs more energy from food. Some start to eat fatty foods, believing that they will help to get it in maximum quantity, but this is not so: they only contribute to weight gain, but they do not bring benefits to the body;
• It is necessary to slightly increase the total calorie content of the diet: for example, if before it was equal to 1700 Kcal, it can be raised to 2000 Kcal to compensate for all energy costs;
• Useful nutrition in the winter means the use of seasonal vegetables and fruits: do not eat artificial products that can not be grown at this time of year, because they definitely will not have vitamins.

How to eat right in winter: menus, tips and recipes ^

How to eat properly in winter, so as not to recover

There are several rules that allow you to keep your weight in norm:

• Do not densely "lean on chocolate and sweets, the craving for which often wakes up at this time. It is best to eat fruit: kiwi, bananas, etc. - they perfectly replace sweets;
• It is desirable to drink a lot of water, becauseat this time the body needs it no less than in the summer. Also, often people take a lack of fluids for a desire to eat something sweet, and in order to satisfy the appetite, it is enough to drink a glass of mineral water;
• It is impossible to exclude carbohydrates, t.they are needed to maintain the mood, but sweets are best replaced with fruits;
• Lunch must be hot, but without roasting;
• Tea and coffee must be drunk without sugar, becauseit is very quickly absorbed and negatively affects the weight;
• Instead of mayonnaise it is desirable to use sour cream or unsweetened yogurt.

How to eat in winter to lose weight

There are practically no significant differences between meals in winter for weight loss and for weight retention:

• The total calorie content of the diet should be kept the same or even cut - it all depends on the individual characteristics of the organism.two different people can eat the same way, but one of them will lose weight, and the second one will not;
• Slow carbohydrates should prevail over the fast ones: it is advisable to eat chocolate and other sweets no more than twice a week;
• Take food by the hour and in small portions: thus you can avoid constant appetite;
• To compensate for the lack of liquid, you need to drink plenty of water and eat vegetables that contain it in sufficient quantities: cucumbers, beans, eggplants, tomatoes;
• Regular carrying out of aromatherapy will help to get rid of the increased appetite. It is best eliminated by the smell of mint, lemon balm or rosemary;
• Preparing cereals, fritters and bread from flax flour, you can reduce the number of calories and saturate your body with useful acids that improve the skin and improve immunity.

Pregnant in winter food

There is an opinion that pregnant women should eat for two, but this is not so: a balanced diet in the winter will provide the necessary elements for the baby and the future mother, but excessive consumption of harmful food will lead to weight gain.

Basic rules:

• You do not have to limit yourself too much in carbohydrates, but you still have to reduce them;
• It is better, if the diet will be dominated by vegetables and fruits, but also about meat should not be forgotten: it is rich in proteins, useful for immunity.

Children's nutrition in winter

There are no special differences between the diet of adults and children, but there are several products that must necessarily be present in the menu of each child:

• Kashi;
• Low-fat sour cream, cottage cheese, cheese;
• Lean meat;
• By-products and fish( no more than 2 times in 7 days);
• Potatoes, eggs;
• Juices;
• Bread;
• Seasonal fruits, dried fruits and vegetables.

Food in the winter according to Ayurveda

The essence of nutrition according to the Ayurvedic method is as follows:

• For breakfast it is necessary to eat porridge with the addition of butter, and it is recommended to add cinnamon or cloves to tea;
• In cold and humid conditions, the dishes should contain warming spices, as well as rice, carrots, millet, radish or apples;
• In case of frost and low humidity it is recommended to eat warm porridges on milk with saffron or ginger added: they warm up, besides they increase immunity.

Nutrition in winter of raw food and vegetarians

The main difference between conventional and vegetarian food is that in the latter case, people do not consume products containing animal fats. This does not mean that you can die of hunger in winter, because they have a wonderful replacement:

• Fruits, dried fruits and vegetables;
• Green;
• Berries: if you can not prepare them from the summer, they can be purchased at the store in a frozen form;
• Nuts;
• Vegetable oils;
• Grain;
• Med.

A healthy diet in winter: a menu for the week

This menu can be used by those who want to maintain weight and strengthen the immune system:

• In the morning we eat oatmeal cooked on milk with the addition of thawed berries, we drink a cup of ginger tea;
• For lunch we eat a plate of mushroom soup, vegetable salad and a slice of boiled chicken;
• We dine with stewed vegetables and two steam cutlets;
• You can eat nuts or fruits during snacks.

Winter food diet: recipes ^

Soup recipe with mushrooms:

• We clean and chop mushrooms, cut potatoes, onions and greens;
• Mushrooms are thrown into a pot, cooked, rubed carrots, we place all the ingredients in the broth;
• 5 minutes before the preparation sprinkled with chopped herbs. The recipe for oatmeal:
  • Pour 1 liter of milk into the pan, and when it boils - pour 2 cups of oatmeal;
  • Reduce fire and cook for 20 minutes, stirring occasionally;
  • When everything is ready - add a little butter, let it melt and mix;
  • Before serving, we add berries.

  Recipe for a vegetarian salad:

  • Cut apples, grate carrots;
  • Grind the peanuts in a coffee grinder, mix everything;
  • Mix with honey, sprinkle with herbs.

  Adhering to a healthy diet in the winter season, you can reduce the risk of colds, keep your weight in the norm and ensure yourself a good mood and well-being!