With the daily rush and reduced time, many people choose fast foods because they are faster and more practical. However, these types of foods do not bring the nutrients and vitamins that the body needs, contributing to low immunity and consequently the appearance of colds and flu.
To help prevent and strengthen you, Vivid Clinic nutritionist Leila Froeder brings some practical and delicious tips to stay healthy and enjoy the weather of the season. Write them down and prevent yourself:
1 ? Salads
During winter, the consumption of warm foods increases, leaving aside the cold salads. But it is possible to eat vegetables and vegetables in other ways. For those who have no appetite for raw salads in winter, including some cooked vegetables such as arugula and boiled squash, boiled chickpeas and boiled beans, walnuts seasoned with olive oil are included in the salad. right ?, suggests the nutritionist.
2 ? Soups
Great food during colder days, soups are rich in vitamins. Therefore, adding them to the menu may be the right outlet for those who want to eat quality. Include vegetables and avoid pre-prepared instant soups.
3? Juices
Invest in juices! They are sources of vitamins and delicious supplements during the day. For those not on a diet, switching from sugar to honey to sweeten drinks is a good option. For those in control of food, increase the consumption of liquids without sugar. In addition to hydrate the body, they are a source of vitamins. "Eat herbal teas like chamomile tea, fennel and lemon balm, for example," says the nutritionist.
4? Well seasoned food!
There is nothing better than eating well seasoned dishes! In winter, this is the best way to increase your appetite. “Include strong spices and seasonings in the preparation of meats such as Dijon mustard and curry, for example, in beef stroganoff and light cream,” says Leila.
5? Chocolates? Yes!
Even for those on a diet, chocolate can be included as dessert after meals. The tip? All in moderation! "Prefer chocolates with 70% cocoa (30g) as an afternoon snack", advises the nutritionist. For those who like drinks, hot chocolate is also a great option in winter. "Bet on a lighter recipe and invest in the drink!", Guides the nutritionist. Leila suggests some light ingredients that will not impair your food control. Note: 300 ml semi-skimmed milk + 1 tbsp unsweetened cocoa powder or cocoa powder + 1 teaspoon cinnamon powder + sucralose sweetener + 1 tsp cornstarch.
6? Vitamins and more vitamins!
• Be sure to consume vitamin C and zinc, essential micronutrients to keep the body protected from respiratory disease. Good sources are meat, beans and whole grains?
7? Worth following this tip!
"Add watercress leaves or natural spices such as parsley, chives or coriander in soups when ready to increase the content of vitamins C and B complex," suggests the nutritionist. Fruit consumption should also be in abundance. "Prefer vitamin C-rich fruits like tangerine and acerola and passion fruit," says Leila.
8? Physical activities
In addition to warming up, gymnastics help increase endurance and are allies for those who want to lose localized fat. "On cold days, it is common to reduce the desire to exercise outdoors, so prefer activities such as pilates and dancing indoors", concludes the nutritionist.
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