It is necessary to pay more attention to the diet more than ever in order not to gain weight in winter and to protect against diseases such as colds. Medicana Health Group Nutrition and Diet Specialist Hande Güngör stated that especially fatty and sugary foods should be avoided in winter.
Stating that physical activity decreases in winter due to spending more time indoors and longer nights, Medicana Bursa Hospital Nutrition and Diet Specialist Hande Güngör said, “When fatty and sugary food preferences are added to this situation, many people gain weight in winter.”
Güngör listed the nutrition recommendations for the winter months as follows:
“Homemade tarhana and pickles are health stores
Homemade traditional foods, whose consumption increases in winter, are also a storehouse of healing. Homemade tomato paste, pickles and tarhana, which do not contain artificial preservatives and additives, should be included in meals. Due to the decreasing air temperature in winter months, it is very important to get enough fluid to maintain body temperature. Drink at least 2-2.5 liters of water a day. In addition, herbal teas such as linden, sage, rosehip tea should be preferred to meet fluid intake.
High-fat food consumption should be avoided in winter months; olive oil containing healthy fatty acids instead of margarine, butter in appropriate amounts, oil seeds, nuts should be consumed in appropriate and sufficient portions.
Eat 2 servings of fruit and 3 servings of vegetables every day
A diet rich in vitamins A, C, D and E contributes greatly to the immune system against colds and other infections that increase in winter. It is recommended to consume at least 2 servings of fruit and 3 servings of vegetables per day in accordance with the season. During these months, it is recommended to prefer vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, leek, parsley and fruits such as oranges, tangerines and apples.
Eat fish for brain function
Vitamin D, which is important for bone and dental health, is a vitamin produced by the skin with sunlight. However, deprived sunlight in winter months causes the body's vitamin D needs to be unmet. Although vitamin D cannot be actively met from food, fish contains vitamin D, polyunsaturated fatty acids (omega 3), calcium, phosphorus, selenium, iodine minerals and vitamin E necessary for the development of brain functions. For this reason, fish should be consumed 2-3 times a week in winter.
Limit sugar
During this season, there is an increased tendency towards sugary foods and desserts containing simple carbohydrates. According to the World Health Organization recommendation, daily sugar intake should be no more than 10 percent of total energy intake. In a healthy lifestyle, instead of simple sugars, complex carbohydrates such as whole wheat bread, cereals such as bulgur, legumes, fruits and milk or fruit desserts with reduced sugar are preferred.
Legumes should be on the table 2-3 times a week
Legumes and nuts, which are sources of vitamin E, should be included in the winter diet in a sufficient and balanced manner. Legumes such as chickpeas, dried beans, lentils, kidney beans should be consumed 2-3 times a week, and nuts such as walnuts, almonds and hazelnuts should be consumed 20-30 grams a day.”
İHA Haber Kodu: 20241023AW314024