How to combine cold and healthy eating

June 18, 2022 – 01:04
It is not necessary to give up the typical dishes of the time, but to combine the food in an appropriate way.

Winter inevitably affects nutrition. At low temperatures, the consumption of fruit and water decreases and dishes such as stews and stews, which provide more calories in the diet, occupy a central place, a factor that can be harmful if you are overweight or obese.

In this regard, sports nutritionist and anthropometrist Isaac Walter Villegas explained that it is not necessary to give up traditional winter dishes, but that the key is in the right combination of foods and their proper preparation. However, he paid special attention to preparations such as empanadas, pizzas and lokro, which due to their composition are not convenient for consumption in large quantities.

He explained that the first factor to keep in mind is the nutritional situation of the person, ie whether they are overweight, obese or very sedentary, because in these cases it is convenient to choose foods that have few calories but maintain the temperature according to the season we are going through.

Regarding what kind of food is recommended to be consumed in winter, he referred to “seasonal fruits and vegetables, which, in addition to being more affordable, are not accidentally rich in nutritional principles, which we need most at this time. time of everything, because we are exposed to cold-related diseases, such as the flu. “

This is the case with spinach, broccoli, onions, garlic and pumpkin, which are vegetables that contain a lot of beta-carotene, calcium, magnesium and iron.


The same happens with fruits such as apples, pears, peaches and especially oranges and citrus fruits in general, which are an excellent source of vitamins and minerals. “Oranges have vitamin C, which is very well supplemented with iron, which is present in vegetables such as spinach. Iron is a key mineral not only for respiration, because it is part of red blood cells, but also for many other processes that provide energy and improve the body’s defenses, “said the teacher.

And because the iron in spinach and lentils is better absorbed when in the presence of vitamin C, it is very important to combine lunches with these ingredients with orange juice or lemonade.

Other key minerals for a healthy diet are magnesium, which is also present in spinach and can be consumed in smoothies or meals. Magnesium is a mineral that is very deficient in the diet and is essential for muscle contraction and the general condition of the intestines.

Calcium, in turn, a good way to add it to the diet is to add sesame seeds, which are an excellent source of calcium, as well as almonds, which can be included through almond juice, an excellent option for people with intolerance. to lactose.

Finally, he pointed out that it is also important to include fiber, such as chia seeds, which provide a significant dose of Omega 3, an antioxidant that is increased due to the beneficial effects it has on the heart and arteries. And flax seeds, which have fiber that helps regulate intestinal transit, ensuring above all quality of life, avoiding constipation.

As for the type of preparation, he suggested “cooked preparations, because we are homeothermic beings, that is, we have a constant temperature. Therefore, hot liquids such as soups and infusions help maintain body temperature, because when swallowed, when they reach the stomach, it acts as a kind of radiator that transmits heat to food, but when it is cold, we want to drink coffee. , he illustrates.

Recommended hot foods include pastries with a lid of pasqualina, souffles, tortillas, scrambled eggs, roasted vegetables, soups, etc., but as long as you take into account the amounts of ingredients with higher amounts of starch, such as rice, noodles, potatoes and corn, to avoid adding too many calories.

In this regard, Walter Villegas stressed that it is common to think that stews are simple dishes, but in fact, from a nutritional point of view, they are a very good menu because they combine many nutrients in one dish. It is that it contains vegetables, meat, cereals, legumes, spices, etc., which are ingredients that generate a concentration of many nutrients, making stews one of the most complete foods that exist, just like soups.

In conclusion, we do not need to give up traditional winter foods such as stews and stews that regulate our body temperature, but we should try to prepare more vegetables, animal protein and very little cereal. Although there are a few exceptions such as empanadas, pizzas and locro, which not only adds a lot of calories but also a lot of fat and is usually a very important calorie intake.

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