During the winter period, the body often experiences a lack of vitamins and nutrients. Many believe that during this time, attention should be focused on calorie-dense foods. The dietitian shares recommendations for proper nutrition in the cold season to maintain health.
Dietitian and gastroenterologist Nuriya Dianova commented on whether it is beneficial to consume flour soups, borscht with sour cream, croutons, and a large amount of meat in winter. The expert noted that in winter, as in any other time of the year, it is important to eat 3–5 times a day in small portions as hunger arises. One should not overindulge in calorie-dense dishes to avoid gaining excess weight. During the cold season, apathy often sets in, and the gym may give way to the couch. Additionally, food should not be too hot, so the body does not have to expend energy cooling it down. Cooking should preferably be done through boiling, steaming, or baking.
First and foremost, it is important to include protein-rich foods in the diet during winter, as many people lack protein in their pursuit of fatty foods. The daily protein requirement is 60–100 g depending on weight, gender, height, and age. Protein can be obtained from fish, seafood, poultry, lean meat, cottage cheese, eggs, and cheese. Protein is also found in oatmeal, buckwheat, quinoa, nuts, seeds, and legumes. Cream soups made from chickpeas and peas are excellent for warming and satisfying. When choosing between fish and meat, it is better to prefer fish and poultry, while meat should be consumed no more than twice a week. Cold-water fish such as herring, sardines, salmon, and trout provide the most benefits to the body as they are rich in omega-3 fatty acids, which help reduce inflammation and the risk of depression.
To avoid vitamin deficiencies, it is recommended to eat 5 servings of fruits and vegetables a day. Salads made from cabbage and carrots are beneficial. Sauerkraut and baked potatoes in their skins are rich in vitamin C. Frozen vegetables, fruits, and berries are useful to add to cereals and yogurts. Persimmons and mandarins, as well as dried fruits, should be included in the winter diet due to their vitamins and minerals.
Sweets should not be completely excluded; the main thing is to maintain moderation. Sweets should not be used as a means of treatment, stress relief, or rewarding children. Unprocessed dried fruits, dried pineapples, apples, and bananas, as well as sugar-free pastila, will not cause harm. Regarding water, the doctor reminds that cold air dries the skin, so it is important to replenish moisture in winter just as in summer. Herbal teas, fruit drinks, and compotes made from dried fruits—without added sugar—are beneficial.
Overall, the winter diet does not differ significantly from the summer one. It’s just that in cold weather, one craves hot food, while in summer, cooling dishes are desired. Try not to overeat, process vegetables gently, and include recipes from Mediterranean and Scandinavian cuisines—these dietary patterns are considered the healthiest.
