Short and cold days invite you to change the way you eat. To meet our nutritional and emotional needs, we need a smart diet.
Despite all the advances that our society enjoys, we continue to maintain a direct thread with nature and tune in to its incessant messages and manifestations.
In seasonal changes, the organism, with the brain at the forefront, processes the information it receives from the environment to intelligently adapt to it. This also affects the way we eat.
The cold has always posed a struggle. We have learned many lessons from her, some of which are served today on tablecloths.
The origins of our species are located in warm and temperate climates. If we have been able to survive in much colder territories, it is thanks to having found increasingly better solutions to defend ourselves from low temperatures.
This explains that today, being largely protected from numerous environmental factors, no dietary manual or nutrition treaty proposes different nutritional recommendations for the different seasons of the year.
ATTENTION TO CALORIES
However, the caloric equation in winter is still a matter of debate.
Although exposure to low temperatures activates body mechanisms that require energy, with the cold protection systems currently available, the energy expenditure linked to thermoregulation does not undergo a substantial change in winter.
Therefore, it is necessary to try not to ingest more calories than necessary. In this work, it helps to weigh yourself regularly, since weight is a true reflection of the balance between calorie inputs and outputs.
Grease is known to act as an excellent thermal insulator. Hence, thin people with little amount of fat under the skin are more cold; But in our day, for a person of normal weight, it would be a wrong strategy to accumulate body fat as a protective mechanism. First, because it is not really needed and, second, because later it will cost a lot to get rid of it.
However, it is not easy to maintain weight in winter. On the one hand, they want foods and dishes with higher caloric density. And on the other, we put on warm clothes that make the lines of our figure are exposed to fewer looks.
If the total caloric intake does not undergo substantial modifications, neither does the percentage of the different nutrients that must cover it. Therefore, neither the amount nor the type of carbohydrates, fats and proteins ingested need to undergo major changes.
Contrary to what is sometimes believed, the cold does not burn anything, and therefore does not justify eating poorly recommended foods or unbalancing the diet.
TAKE CARE OF IMMUNITY
Another issue of great importance is the care of the immune system, in which food plays a leading role. With the arrival of the cold, the chances of catching colds and flu increase.
For adequate protection against undesirable microorganisms, it is essential to maintain a good general nutritional status and of certain nutrients in particular, such as vitamins A, C and folic acid, and minerals such as iron and zinc. If there are no reasons to justify it, it is not a matter of taking larger amounts of them, but of trying to supply the recommended amounts through a sufficient and varied diet.
VITAMIN C, THE RIGHT ONE
At this time, the demand for vitamin C supplements tends to skyrocket. Increasing the amount of this nutrient in your diet is believed to help prevent colds, but experts don’t always agree.
What there is consensus on is the need to cover the recommended daily doses, which are 60 mg for adults. This amount can be easily obtained by including fresh vegetables and fruits, especially citrus fruits, in the daily diet.
On the other hand, reducing the intensity and the number of hours of sunlight can influence the balance of vitamin D, given the direct participation of the sun to synthesize it. Taking into account that the availability of this vitamin in food is scarce, it is advisable to let the mild winter sun caress the skin. Just take off your gloves and scarf for a while, while strolling in the daylight.
THE TABLE, AN ANTIDOTE TO DISCOURAGEMENT
Studies on the changes in mood associated with the different seasons indicate that for approximately 80% of the western population the period that most induces sadness is winter.
Food at that time can bring beneficial effects : attractive presentations, pleasures for the palate, the comfort of a good digestion, the opportunity to share that the table provides as a meeting center … these are factors capable of adding good moments to life , precisely those that are scarce in those who claim to feel sad.
Pleasant experiences are the antidotes to discouragement. Food is one of the many sources that can generate them without resorting to dietary excesses.
THE WINTER GARDEN
Although the body needs protein, carbohydrates, vitamins, etc., we are much more familiar with the ways in which all these nutrients are “packaged” by Mother Nature. And the selection of foods that end up making up the diet is subject to multiple factors.
That may explain why, although nutritional needs do not change much in winter, the ways to meet them do.
Here an aspect that takes on special importance is food availability. As far as basic foods are concerned, and unlike what happened in the past, today the supply and availability of cereals, potatoes, legumes and vegetable oils do not undergo any substantial seasonal change.
But with vegetables and fruits, the offer that can be found in the markets undergoes notable seasonal changes, although they tend to be minimized. The variety of fruits and vegetables decreases in winter, but the body finds in seasonal foods the vitamins, minerals and antioxidant compounds it needs most during the cold months of the year.
If what is preferred is fresh and locally produced food, the benefits of the orchard continue to maintain notable differences according to the season. Thus, just as you make a change of clothes in the closet, you can make a change of fruit and vegetables in the pantry.
WHY CHOOSE SEASONAL FOODS
The preference for seasonal and locally produced foods offers numerous advantages:
- From a nutritional point of view, being foods that have undergone fewer manipulations, they can better preserve their nutrient content, in particular with regard to vitamins and also minerals.
- From a sensory point of view, as they are fresh foods, they better preserve their flavors and textures, which makes them more palatable. It is much tastier to eat an orange or a leak at its optimum point of maturity than a product that hardly adds anything to the senses.
- The fruits and vegetables of the season are also more advantageous for the pocket, since being close food, both in time and space, they imply less costs of conservation and transport. For that reason they are also more ecologically advisable.
- And eating different foods depending on the season favors the fulfillment of a golden rule of any healthy diet: variety.
THE STAR FOODS OF THE SEASON
The nutritional recommendations for food groups do not vary from season to season. The one to take at least two daily servings of vegetables and two of fruits is maintained. It should be remembered since, for different reasons, it costs more to comply with it in winter.
These are some of the most appropriate at this time of year:
- One piece provides the recommended daily amount of vitamin C per day. It is the fruit of habitual consumption with the highest content of folic acid. Both vitamins help to maintain the defenses.
- Lemon. Provides vitamin C with almost no calories. Its juice, in addition to being added to other fruit or vegetable juices, can be used as a condiment in salads and sauces.
- Mandarins. They have a vitamin and mineral content similar to that of oranges, although in less quantity. They are less acidic.
- Grapefruit. Its potassium and vitamin C content stands out, almost as much as oranges and lemons. Its juice is an excellent wildcard to prepare juices with other fruits and vegetables.
- Swiss chard. Rich in vitamins A (in the form of carotenes), C and folic acid, as well as calcium, magnesium, potassium and iron. Steamed, their nutrients are better preserved, but also their oxalates.
- Celery. It provides vitamin C and folic acid, although in modest amounts, as well as potassium, calcium and fiber. Ideal for salads and to take in juices with carrot, apple, grapefruit or various mixtures.
- Col. Raw, for example taken in salads, it contains more vitamin C than orange. It also highlights its richness in vitamin K. Good source of folic acid and potassium, it also provides iron and fiber.
- Leeks. Its nutritional content includes vitamin C, vitamin B6, folic acid, potassium, calcium and iron. A serving of 200 g of cooked leeks provides 70% of the folic acid needed daily.
- Endive. Provides vitamins A (carotenes), B2 and C, and potassium, iron, calcium and fiber. Somewhat bitter, it can be prepared in salads with sweet fruits.
- Thistle. Its 114 mg of calcium per 100 g make it one of the richest vegetables in this mineral. They are eaten boiled, steamed or in an omelette.
COMFORTING DISHES: HOW TO COOK IN WINTER
Although some of the ingredients available in winter cooking vary, the most notable changes are usually found in the way they are treated, that is, in their preparation. Out of desire, and also out of tradition and custom, when it’s cold they like different things than when it’s hot.
A key aspect is the temperature factor. Hot dishes take center stage: broths, soups, stews, purees, stews, roasts and stews gain presence in relation to other times of the year. They comfort and help overcome the feeling of cold.
For these dishes to be healthy, as well as tasty, it is important that as a general rule they have a low content of saturated fat. This can be achieved if instead of preparing them with fats of animal origin, olive oil is used.
- Broths. They are very comforting and help replenish fluid. It is advisable to prepare them only with vegetables, because in this way the intake of saturated fats associated with traditional preparations is avoided. Its degree of concentration depends on the relationship between the amounts of vegetables and water: the more vegetables and less water, the more nutrients and a stronger flavor. The ideal is to make them at home, but if you lack time they can be purchased ready-made. In the herbalists there are even based on vegetables or chicken from organic production.
- Hot soups. They are one of the star dishes of winter. They can be prepared according to countless recipes, but to achieve healthy preparations it is recommended that they be predominantly vegetable, that include a variety of ingredients, that have virgin olive oil as an added fat, that they do not incorporate much salt and that the water is of good quality.
- They can be prepared with all kinds of vegetables, the limits are set by the imagination.
- If vegetable milk is added, in addition to gaining creaminess, a remarkable nutritional plus is achieved, in particular protein and calcium, without cholesterol or lactose and with a pleasant flavor.
- Including nuts(hazelnuts, walnuts, almonds, cashews, etc.), ground or in the form of pieces, is another good idea: they give flavor and variety, and add all the nutritional benefits of these foods.
- The bread crumbs are very traditional; they also add nutritional value and add a touch of flavor and texture, which is often especially attractive to children.
- Stews, stews and stews. They are highly nutritious dishes, in which potatoes or legumes can be added to the different vegetables. The use of virgin olive oil in its preparation is highly recommended.
- The oven as an ally. Potatoes, pumpkins, artichokes, onions, sweet potatoes, quinces or apples are some of the many candidates for oven roasting. This way of cooking allows to obtain very tasty and nutritious dishes.
- By cooking food in its own juices, the aromas and flavors are enhanced.
- By not requiring additional fats or oils, the caloric intake of the preparations does not increase.
- Nor is water required to cook them, so the vitamins are preserved almost intact. The high temperatures that are reached with this type of cooking produce a rapid loss of moisture in the food, so that a film is formed that makes it waterproof and allows it to better preserve some nutrients that are concentrated inside.
- Another point in favor is that it is an easy and clean way to cook, which does not require being very aware of the process.
THE IMPORTANCE OF EATING RAW
Despite the fact that the season invites you to eat hot, raw foods are still important. Dispense with them is a mistake since the variety of the diet is reduced and foods with a notable vitamin and mineral content and that in general are low in calories are renounced.
To favor its consumption, several strategies can be used:
- Store the pieces of fruit and vegetables out of the refrigerator or take them out of it well in advance.
- Wash the vegetables with lukewarm water.
- Start the meal with more comforting dishes and eat the salad as a side.
- Prepare warm salads. For this, the key is to mix cooked foods with raw foods, which help to warm the temperature somewhat. They can be mushrooms, a sauce or even gratin vegetables with cheese.
- In the case of fruits such as oranges, grapefruits or tangerines, they can be put in a water bath for a moment before peeling them. This technique can also be used to temper juices.
- The fruit compote can be nice and very digestive, but in the process will be lost sensitive micronutrients, such as vitamin C and folic acid.
HEAT, SPICY AND WATER
In addition, there are other issues that are important to consider: temperature has its limits. Foods that are too hot are a threat to the lining of the digestive tract, especially the mouth, esophagus and stomach.
The use of spices , such as pepper, chilli or mustard, although in the short term it can cause a sensation of heat, is not a good resource to use regularly as it can attack the delicate walls of the digestive tract.
Finally, it is essential not to forget about the water. There is growing evidence that good hydration is a fundamental need, whatever the time of year. It is true that sweating is not typical of this season, but there are other bodily losses of water that it is essential to replace.
It is a serious mistake to think that because you do not sweat in winter you can do without the water supply or that it is less important.
In addition to drinking water, it also helps to maintain a correct water balance by eating fruits and vegetables generously and drinking broths.
On the other hand, infusions can help to hydrate in winter, which are at the same time an excellent resource to finish a meal or to take between meals. They help to warm up and can be chosen according to their properties: digestive, soothing, expectorant, diuretic, etc.
HEALTHY MENUS FOR THE COLD
Today we enjoy comforts that make winter very bearable but still crave hot, energetic and flavorful meals.
It occurs with a group that presents excellent nutritional benefits, that of legumes. Although it is recommended to consume them all year round at a rate of two to four times a week, in winter they tend to find greater acceptance, perhaps because their more traditional recipes are substantial dishes (hot and energetic). As always, it is interesting to diversify consumption among the wide range of legumes available.
Here we propose different options within a healthy diet.
FOODS
- Potato with cabbage. Soy burger with baked vegetable garnish. Orange slices with honey and walnuts.
- Eggs on the plate with pumpkin cubes. Musician’s dessert (hazelnuts, raisins, dried figs, almonds).
- Celery and grapefruit juice. Spinach cannelloni. Apple pie.
- Endive, turnip, carrot and beet salad. Vegetable bean stew. Cottage cheese with honey.
- Lentil stew with seasonal vegetables. Fruit salad with fresh cheese.
- Green salad with fresh cheese. Swiss chard sautéed with dried fruits. Baked apple.
DINNERS
- Celery salad with pineapple, apple and raisins. Gratin thistle. A handful of hazelnuts.
- Cream of mushroom soup. Homemade pizza. Apple.
- Pumpkin puree. Thistle omelette. Tangerines
- Baked artichoke. Fruit salad (orange, pineapple, apple).
- Onion soup. Seitan with vegetable garnish. Yogurt with natural fruit.
- Pumpkin soup. Baked potatoes with mushrooms. Soft cheese with walnuts.
