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Suitable foods for winter

Suitable foods for winter

Suitable foods for winter

Winter is a season of cold weather, less activity and more prone to infections. To meet the challenges of this season, it’s important to eat healthy and get the vitamins and minerals you need.

What foods are suitable for winter?

Foods that are suitable for winter are those that:

  • They provide energy. In winter, our body needs more energy to keep warm. Foods that are rich in carbohydrates, such as whole grains, fruits and vegetables, are a good source of energy.
  • They support the immune system. In winter, we are more prone to infections. Foods that are rich in vitamins A, C and D, as well as zinc, are good for the immune system.
  • They hold liquids. In winter it is important to drink enough fluids to avoid dehydration. Foods that are rich in water, such as fruits and vegetables, are a good source of fluids.

A few specific examples of suitable foods for winter:

  • Whole grains, such as whole-wheat bread, oats, brown rice, and legumes.
  • Fruits and vegetables, such as oranges, tangerines, grapefruit, lemons, strawberries, raspberries, broccoli, cauliflower, Brussels sprouts, beets, carrots and eggplants.
  • Dairy products, such as yogurt, cheese, and eggs.
  • Meat, such as chicken, fish and lean red meat.
  • Nuts and seeds, such as almonds, hazelnuts, walnuts, sunflower seeds and pumpkin seeds.

A few ideas for healthy winter meals:

  • Soups, such as chicken soup, mushroom soup, lentil soup, and zucchini soup.
  • Salads, such as salad greens, fruit salad and vegetable salad with legumes.
  • Roasted vegetables, such as roasted potatoes, roasted carrots, roasted eggplant, and roasted peppers.
  • Roasted dishes such as roast chicken, roast fish and roast vegetables with meat.
  • Whole-grain meals such as oatmeal, whole-grain bread with cheese and fruit, and whole-grain pasta with tomato sauce.

How to incorporate these foods into your diet?

To include these foods in your diet, it is important to diversify them. Don’t limit yourself to just a few favorite foods. Try new recipes and experiment with different food combinations.

A few more helpful tips on how to include more healthy foods in your winter diet:

  • Breakfast. Start your day with a wholesome breakfast that will give you energy for the whole day. Try oatmeal with fruit and nuts, whole grain bread with cheese and vegetables, or yogurt with fruit and seeds.
  • Lunch. For lunch, prepare a soup, salad or roast dish. Try chicken soup with whole wheat bread, a green salad with fruit and nuts, or roast chicken with roasted vegetables.
  • Dinner. For dinner, prepare fish, lean red meat or dishes with whole grains. Try baked fish with whole grain rice, grilled chicken with roasted vegetables, or oatmeal with fruits and seeds.
  • Snacks and desserts. For breakfast or dessert, try yogurt with fruit and nuts, fruit salads, whole grain crackers or fruit pancakes, fruit teas

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Category: Cooking

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