Winter has arrived and you are certainly wondering if it is normal to feel more hungry at this time of year. The truth is that this sensation is more common than many people imagine. Precisely for this reason, we must pay more attention to our habits - especially in this pandemic period, when we are more at home. Maintain a healthy eating in winter it is essential to prevent diseases typical of the cold climate and the problems that can arise with an unruly diet.
After all, why is it so difficult to have a healthy eating in winter?
Due to the low temperatures, our body spends more energy to keep warm this season. Thus, many people feel more hungry and end up eating more fatty and caloric foods to supply this "need". But a diet without criteria can bring several damage to health. Among them, the increase in glucose and cholesterol rates, in addition to weight gain.
Another problem is that, on colder days, many people end up forgetting to drink water. And we know that keeping the body hydrated is essential for our body to perform its functions well. As if it weren't enough, with the cold weather, getting out from under the duvet to practice physical exercises is even more complicated, isn't it? With that in mind, we’ve set aside a few tips that will help you get around low temperatures and maintain a healthy eating in winter.
# 1- The secret is to eat less, more times a day
Do not take long breaks without eating. When we skip meals, it is easy to fall into the temptation to eat everything that we encounter when “hunger” hits. Therefore, the ideal is to have 5 to 6 meals a day, opting for smaller and healthier portions. The old rule of eating every 3 hours never falls out of favor!
A valuable tip is to leave the meals pre-prepared. So, take a moment in your week to leave all the food chopped, cooked (when applicable) and separated into daily portions. Also, store them in bags zip lock will help preserve nutritional value and keep them fresh for longer.
# 2- The more natural, the healthier
Avoid eating processed foods, not only in the winter. After all, they are more caloric and tend to have little added nutritional value. Instead, make healthier choices and try to consume fruits and vegetables regularly.
Giving preference to foods rich in fiber and with a low glycemic index - such as sweet potatoes, yams, apples, pears, strawberries, peaches, plums, legumes and some whole grains - also contributes to maintaining the feeling of satiety for a longer time.
# 3- It's time to boost immunity!
In winter, diseases such as viruses, colds and pneumonia tend to increase a lot. Not to mention the risk of infection with the new coronavirus. For these reasons, ingesting nutrients capable of strengthen the immune system it's very important.
So bet on foods rich in vitamins (such as dark green fruits and vegetables), sources of selenium (found in nuts, eggs and beef and chicken) and omega 3 (found in some fish species such as salmon ).
# 4- Making smart substitutions
When the urge to eat sweets hits, temptation is hard to resist. A good alternative is to replace traditional treats with healthier options. Choose desserts made with fruit and without added sugar. And try exchanging ordinary sugar for demerara, brown or honey, using as little as possible.
A trend in winter is that people consume more soups to stay warm. But, instead of using sour cream, cheeses, breads and other caloric and fatty ingredients, prefer vegetables, greens and lean meats.
# 5- Hydration is key!
As we said earlier, when the temperature drops, many people reduce their water consumption. And it is fundamental for the proper functioning of cells, contributing to digestion, regulation of body temperature, defense of the organism, breathing and other vital processes. Therefore, it is recommended to drink at least 2 liters of water per day.
To help you consume liquids, savoring the water with a slice of lemon, orange or another fruit of your choice can be a good option. Also, always leave a bottle nearby and invest in the preparation of teas and juices. But be careful: despite being healthy options, fruits are also a source of sugar. So, avoid overeating.
As the days get colder, it becomes increasingly difficult to maintain a balanced diet and get your body moving. Therefore, it is very important to find alternatives to maintain a healthy eating in winterin order to preserve the health of the body and mind. Did you like the tips? Then also follow us on social media: Instagram, Facebook e LinkedIn.