Search
Language
Maintain fitness this winter! What to incorporate in your diet
Table of Contents
1. Waking up in good condition - the meaning of this term
In the media, such as the internet, television, and press, you can find a lot of advice on how to be in good condition. But what does that even mean? Being in good condition means from English that you are in good shape. It does not only mean having a slim and slender physique, but above all, maintaining the body in good health, both mentally and physically.2. Which products are worth including in your winter diet
In order to maintain a lean figure and good health in winter, it is important to ensure a properly balanced daily diet. First and foremost, one should eat regular, full meals consisting of proteins, carbohydrates, and fats. It is important to avoid snacking between meals and in the evening. There are a number of products that are particularly worth including in the diet in winter, such as: – seasonal vegetables and fruits, – frozen foods, pickled foods, dried foods, – whole-grain cereal products.3. Which fruits and vegetables are worth consuming in the winter?
It is better to focus on these seasonal ones. There is no secret, fresh tomatoes, beets or strawberries do not taste as good in winter as in summer. The basis of the diet should be vegetables and fruits that are easy to store: root vegetables like carrots, parsley, potatoes, beets, celery, pumpkin, radish, onion vegetables, like onions, garlic, cabbage vegetables, like red cabbage, white cabbage, turnips, kale, cauliflower, Swiss chard, Brussels sprouts, dry seeds of legumes, like beans, peas, lentils, sesame, fruits, like apples and pears. In winter, a wide selection of exotic fruits is also available in stores - oranges, tangerines, kiwi, pineapple, bananas. These products can without hesitation complement the winter menu. Kiwi and citrus fruits are characterized by their high vitamin C content, which supports the immune system.4. Fermented fruits and vegetables
In the winter, it is beneficial to rely on fermented products. Not only cucumbers and cabbage can be fermented, but also beets, lemons, carrots, cauliflower, or pumpkin. Fermented vegetables are characterized by a long shelf life, without losing their valuable nutrients. They provide large amounts of vitamin C and probiotic bacteria. Vitamin C is a powerful antioxidant that fights inflammation and supports the immune system. Additionally, the carbohydrate content in the product is reduced during fermentation, making fermented vegetables less caloric than their fresh counterparts.5. The frozen dessert
Even in winter, it is worth paying attention to frozen desserts. Freezing is one of the most effective methods of food preservation. Frozen products maintain a high nutritional potential, additionally, thanks to freezing, you can enjoy the taste of many vegetables and fruits even in winter. Vegetables are low in calories and distinguished by a high nutritional value, support both figure and health, so they should form the basis of the daily diet.6. Desiccated fruits
Desiccated fruits, such as plums, apricots, cranberries, significantly diversify winter meals. They can be added to the morning porridge, barley porridge or consumed as a healthy snack. Desiccation is another method of food preservation, which maintains the products in high quality. During desiccation, products lose a considerable amount of water, resulting in a large amount of nutrients in a small mass. However, desiccated fruits are not recommended for people with a disordered carbohydrate metabolism (insulin resistance, diabetes) because they are a rich source of sugar.7. Products with full grain composition
Products with full grain composition in the form of baked goods, wholemeal grains, flakes are widely available all year round. They are characterized by a high content of dietary fiber. Dietary fiber (food fiber) is a complex carbohydrate that is not digested and absorbed in the human diet. Fiber serves as food for the gut microbiota that supports the functioning of the immune system. It also exhibits a range of health benefits. Products with a high fiber content are less calorific, which can help us maintain a healthy body weight and support weight loss. Fiber binds water and swells in the intestines, thereby providing a quick feeling of satiety. Consuming a breakfast with a high fiber content can contribute to reducing the overall amount of food consumed throughout the day.8. An example of a winter menu
Breakfast: apple oatmeal Ingredients: - 4 tablespoons of oats, - 3⁄4 cups of milk, - 2 dried dates, - 1 teaspoon of chopped walnuts, - 1 small apple, - 1 teaspoon of lemon juice, - 2 teaspoons of honey, - a pinch of cinnamon and ginger. Preparation: 1. Chop the dates into smaller pieces. 2. Cook the oats and dates in milk. Sprinkle with spices. 3. Wash the apple, peel it, remove the seeds, and cut it into cubes. Fry it in a pan with lemon juice. 4. Put the cooked oats in a bowl. Top with fried apple. Drizzle with honey and sprinkle with nuts.
