In winter, many feel a lack of energy, and the desire to eat more often overtakes than in the warmer months. But how to eat in the winter, not to get sick and not get better? After all vitamin products so little in this period of the year.
There are 5 tips on how to organize winter meals. A look at the products that can be eaten in order to cope with colds. What is required by the body in the winter?
fats
Nutritionists recommend a day in winter to eat 30 grams of fat, most of which must be animal fats: butter, salty bacon, sour cream, cream cheese. Also pay special attention to the vegetable fats: olive, corn, rice and other oils.
proteins
Daily norm of proteins in the winter period is 70-100 g depending on body weight. These elements help the body fight infections, to maintain body tone and muscle. Foods with protein: beans, cheese, cottage cheese, eggs, fish, meat, dairy products.
vitamins
In winter the body needs most vitamin charge. It should be a day to eat 5 different vegetables or fruits. If a hard fruit, you can buy them frozen. Particular attention should be paid to: sea buckthorn, currant, Kalina, cranberries, rosehips, cloudberry. The diet should be present dried fruits. The seasonal fruits also have many vitamins. For example, tangerine and orange - this vitamin C, carrot - vitamin A and E.
minerals
Foods rich in minerals: green leafy vegetables, dried fruits, different kinds of cabbage, olives, nuts and seeds, figs, beans, avocados, potatoes, seaweed, eggs, yogurt, cheese, meat and other.
antioxidants
They help to keep the body in good shape and clean it. In winter, it is very important. Most antioxidants present in fresh vegetables and fruits, nuts, berries, juice, home mashed potatoes, green tea, cocoa and wine.
Also important in the winter diet is normalized and balanced meal. So do not overeat, and it is better to properly distribute and consume products with usefully.
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