[LifeStyle] Strategies for a healthy winter diet

[#Steeven.™]

It is advisable to follow some guidelines that will help us achieve a healthy diet.

It is probable that with the drop in temperature during the day, especially in our Ecuadorian Sierra and with less solar exposure typical of the time, our eating habits will vary significantly. Even now, due to the continuity of teleworking, we spend more hours at home and tend to eat more. Many of you are accessing higher calorie foods, which have already caused weight gain. In a pandemic in itself, they have moved away from a balanced and complete diet, which is what allows us to increase our defenses and strengthen the immune system to face COVID-19 and infections characteristic of this time such as the flu.

Just as in summer time we like to eat cold and light foods, winter invites us to opt for more caloric and hot dishes that provide us with a greater sensation of satiety.

Therefore, it is advisable to follow some guidelines that will help us achieve a healthy diet, which we are called to promote throughout the year.

We need to maintain regular and fractional feeding times during the day, this is something that is established in a personalized way. Breakfast is essential, many people have stopped taking it both children and adults, it is the first fuel that the body has since we spend eight hours of fasting in general since the last meal of the night. For everyone, a basic and very practical breakfast to take in the morning can contain dairy (milk, yogurt, kefir), eggs, fruits and nuts or seeds.

The consumption of seasonal vegetables and fruits is vital, including strawberries, kiwi, lemon, apple, orange, pear, chard, radish, broccoli and peppers, essential in strengthening our body's defenses. Most of them provide us with vitamin C and minerals that our body needs.

The fruit is better to eat whole, remember that the best way to take advantage of the nutritional qualities of any fruit is to consume it raw in its natural version, without overdoing it, it is a good source of fiber and also concentrates a greater amount of vitamins. If you always eat it with the peel, do not forget to wash it to remove any traces of pesticides and other contaminants that may be found. If you are going to chop or chop the fruit, you must consume it at that time, since there is greater contact with oxygen, so the loss of vitamins due to oxidation is greater.

Hydration is also essential to maintain it, even if we are not thirsty. As less water is usually ingested, we must integrate foods rich in water into our daily diet, it is valid to take homemade soup based on green leaves and grains. In addition, the intake of infusions and hot drinks, which do not have added sugar, help us to stimulate blood circulation to better withstand lower temperatures, in the case of the Sierra.

It is important to include good sources of carbohydrates, whole grains, whole grains and tubers such as sweet potatoes offer us vitamins and minerals. They are very satisfying foods and a source of energy necessary to face the cold.

Regarding the consumption of fats, it is necessary to take care of its content and avoid its excess. Although the body needs to increase calories to maintain body temperature, it is necessary to avoid excess of these types of foods, especially those that are high in saturated and trans fats, for example, meats with a high percentage of fat or French fries; good sources are nuts, avocado, peanuts and extra virgin olive oil. All of these have a great energy value, provide quality fatty acids, antioxidants.

You may tend to prefer simple carbohydrates like chocolates and desserts. This within a limit must be consumed eventually and do not have to be part of our daily diet. If you consume 70% chocolate it is the most optimal.

It must be remembered that respiratory diseases and allergies are the order of the day this season, therefore nutrition at home cannot be neglected.

Finally, we must remember the importance of physical exercise in winter to strengthen the defenses and face winter infections, accompanied by a healthy diet that prevents weight gain.