Take your coats off, the coldest season of the year has arrived. And with it a great opportunity to vary the menu from day to day. That’s a lot of options for soups e stock…delicious pasta and hot drinks, which are more often included in some people’s diet. But winter also requires some special care with feeding.
During the coldest days, the body needs to increase its energy consumption to maintain body temperature, which causes people to eat more and opt for more caloric meals. A nutritionist Ellen D’Arc from Bio WorldThe store chain, which seeks to generate health and well-being through healthy products, warns of possible problems in the excesses that winter can bring and gives some tips for preserve health during that season.
“In this period it is important to redouble our attention to what we eat. We are prone to commit meal excessesAt the same time, we are vulnerable to some seasonal diseases. Maintaining a balanced diet will be a good ally to avoid these problems”, comments the nutritionist.
1 – Take the opportunity to vary in the soups
Broths and soups are typical winter dishes and great options to include on the menu. They can be very nutritious and excellent health allies when well prepared. “The use of products will increase the feeling of satiety, because of the fibresand avoid exaggeration. In addition, it is recommended to combine vegetables and vegetables to make the meal even more nutritious,” advises the expert.
2 – Benefit from good fats in small meals
An excellent item to include in the small meals of the day are the oilseeds. They are rich in nutrients and help to control the level of bad and good cholesterol. “The advantages of these seeds are many. Because they’re practical, they’ll help reduce the consumption of sweets and snacks that raise the level of bad cholesterol,” Ellen says.
There are many ways to use these grains and seeds in meals. “Sprinkle grains on fruit salads, vitamins, yogurts, broths and soups, chia and flaxseed are excellent options, making your meal more healthy e nutritional“suggests the nutritionist.
3 – Fruits are great options too
For intermediate meals, the specialist still suggests the consumption of seasonal fruits. “A good alternative is to opt for dried and crystallized fruits, they are more practical to carry and will not let you lose the nutrients and the vitamins that they offer,” says the nutritionist.
4 – Don’t forget day-to-day hydration
With the cold climate the will to drink water may not appear as much as in summer, but that doesn’t mean that in winter it diminishes the need to stay hydrated. “Regardless of the season, water plays an important role in the body. Besides regulating the body temperature, it helps in the transport of nutrients, digestion and many other reactions of the human body. For these reasons, even when we don’t feel thirsty, we must hydrate all day long”, he comments.
5 – Drinks are allies in winter
The nutritionist highlights that this is a time to enjoy and drink natural fruit teas and juices, especially those that are vitamin C sourcebut Alert about the use of refined sugar. “Some of these drinks can help strengthen the immune system because they are rich in vitamins and nutrients. Teas can also help the digestive system and control weight. But it is important to be careful when sweetening and not to commit exaggeration, a good option is the use of coconut or brown sugar,” suggests the expert.
6 – Replace some foods
The nutritionist suggests replacement of regular foods with whole foods. They are rich in fiber and promote benefits such as proper bowel function, blood sugar and cholesterol control. It also prolongs the feeling of satiety.
“Invest in quality of meals and not only in quantity is a valuable tip for maintain health and well-being on a winter day. Replacing some foods will help in everyday life, such as choosing a whole pasta when you want to beat a macaroni, or choosing the bitterest chocolates or carob, an excellent substitute for jam,” adds Ellen.
About Bio Mundo
Founded in 2015, in the city of Brasilia, Bio Mundo was born to provide the best shopping experience for those seeking a balanced diet. In its wide range of products the stores offer gluten free items, lactose free, diet, light, wholemeal, organic, yogurts, juices, frozen and chilled food and sports supplements. Besides the bulk sale of grains, seeds, flours, dehydrated fruits, oilseeds, teas and spices. Bio Mundo also has its own line of natural encapsulates, products developed with careful quality standards, meeting various types and needs of customers, such as replacement of nutrients, maintenance and preservation of health. www.biomundo.com.br
Also read 6 tips for enjoying winter in the warmth of home