How to balance winter nutrition, so as not to get better by spring? Nutritionist tells us

doctor of preventive medicine, therapist, nutritionist at Biogena Clinic

We share recommendations for choosing the right foods for seasonal meals.

What should be on the menu?

A balanced diet consists of three mandatory and one optional meal in the morning. More frequent meals are not recommended for everyone and are determined by a specialist. It is important to observe the drinking regime. The average norm of water per day is at least 30 ml per 1 kg of body weight.

Nutrition should be varied, but it is especially important to monitor the amount of protein and fat in the diet. On average, the daily requirement for protein is at least 1 g per 1 kg of body weight. In athletes, this requirement is much higher and varies depending on the level of physical activity.

Do not forget that fiber and complex carbohydrates are important, but simple carbohydrates are better to minimize. Do not get carried away with a lot of sweet fruits (grapes and tangerines), it is better to give preference to berries and vegetables.

It is especially important for children to receive useful vitamins and the necessary doses of protein and iodine. For this purpose, fish (more than twice a week) and vegetables and fruits (300-400 g daily) should be present in the child’s diet.

Due to new habits and the fast pace of life, the nutrition of modern man is not enough protein, healthy fats, vitamins, minerals and active components.

In order to maintain energy and health not only now but also in the future, supplements with biologically active substances should be present in the diet. For example, vitamin D will be useful for almost all residents of Russia due to the lack of sunlight. But here it is necessary to consult a doctor.

What to give preference in the winter season?

In the cold weather, it is better to choose products that will help strengthen the immune system and make up for the lack of energy. For example, cabbage, especially Brussels sprouts, is an excellent source of vitamins A and C and keeps well at home.

Add more citrus fruits, vegetables and berries to your menu – frozen blueberries, currants and raspberries are great.

In the winter season you should not forget about healthy fats, which are necessary to maintain elasticity and elasticity of the skin. Include fish, healthy oils and nuts in your diet. During the cold season, choose foods with omega-3, such as cod liver, walnuts and chia seeds.

Antioxidants, immune boosters (like shiitake mushrooms) and minerals (nuts and seeds, seafood) will benefit in winter. But even here, don’t forget to consult a specialist.