Main Principles of Healthy Nutrition in Winter
The body’s need for energy increases duringcold weather and prolonged night periods. The choices we make during this period should both strengthen the immune system and maintain our energy balance. As us, we prioritise avoiding fatty and sugary foods by creating a balanced nutrition plan during the winter months; instead, we focus on natural, unprocessed foods. Water consumption and fluid intake are also vital in this process, because adequate hydration is required to maintain heat.
We use a combination of complex carbohydrates, quality fats and adequate protein sourcesto meet daily energy requirements. This approach minimises blood sugar fluctuations, keeps the stomach full for a long time and increases focus during hard work. In addition, regular consumption of foods such as fish, legumes and nuts against the risk of colds and infections, which are frequently seen in winter months, meets the need for micronutrients and balances vitamin D deficiency.
Winter Menus Strengthening Immunity
Increasing fish consumption is critical for vitamin D and omega-3 fatty acids. Consuming fish 2-3 times a week supports brain function and strengthens the immune system. Especially oily fish such as salmon, sardines and mackerel offer antioxidant effects with vitamin E and reduce inflammation. In addition, limiting the consumption of simple sugars in winter and getting energy from whole grains, legumes and fruits keeps blood sugar stable.
Herbal teas and warm drinks support fluid intake and help maintain body temperature. Especially natural options such as linden, sage and rosehip tea are rich in antioxidants and support the immune system. Avoiding sugary drinks and sweetening them naturally keeps total calorie intake under control.
Fat Quality and Portion Control
Olive oil stands out as the main source of healthy fats. Oilseeds and nuts provide minerals critical for immunity, such as vitamin E, selenium and zinc. However, portion control is essential in fat consumption because fats have a high energy density. By aiming for balanced fat consumption at each meal, we keep the total calories consumed under control.
Seasonal Vegetable and Fruit Selection
In winter, vegetables such as carrots, broccoli, courgettes, cabbage and cauliflower, and fruits such as oranges, tangerines and apples meet the need for vitamins and minerals. During this period, foods rich in vitamins A, C, D and E stand out. Our daily recommendation is to consume 2 portions of fruit and 3 portions of vegetables. In this way, immune defence is strengthened and the body uses energy efficiently.
Importance of Fibre and Protein Balance in Winter
Sources such as dried legumes, chickpeas, dried beans and lentils both meet protein needs and are rich in fibre. Consumption of dried legumes several times a week supports digestion and increases the feeling of satiety. Daily consumption of about 20-30 grams of nuts is beneficial in terms of healthy fats as well as minerals, which helps to stabilise energy levels, especially on winter days.
Managing Sugar Consumption Wisely
Daily sugar intake should be limited to a maximum of ‘% of total energy intake in accordance with the recommendations of the World Health Organisation. Meeting the need for dessert with whole grains such as whole wheat bread, bulgur, legumes and fruits instead of sugary desserts allows blood sugar to remain more balanced. In addition, enriching snacks with milk or fruit desserts with reduced sugar maintains the energy balance during the day.
Creating a Daily Routine and Nutrition Plan
A winter diet consists of balanced meals, starting with breakfast in the morning and continuing until dinner. Breakfast should contain protein and fibre; for example, a combination of oatmeal, yoghurt and fresh fruit provides long-lasting energy. In between meals, meals made from legumes or snacks enriched with nuts should be considered. In the evening, low glycaemic index foods that are not addictive should be preferred. Thus, the metabolism works during the night and the energy level is maintained in the morning.
Exercise and Lifestyle Integration
Lifestyle changes also affect energy balance. We spend more time indoors on cold days; therefore, making light to moderate exercise routine supports cardiovascular health and metabolism. A balance of protein and carbohydrates to be consumed after exercise maintains muscle structure and promotes growth. Adequate sleep and stress management also play a critical role in maintaining immunity.
Practical Advice: Quick Start List
- Eatoily fish 2-3 times a week and prefer plant sources of omega-3 on other days.
- Usequality fats (olive oil, avocado, nuts)at every meal and pay attention to portions.
- Drinkat least 2 litres of water a day and warm herbal teas.
- include2 portions of fruit and 3 portions of vegetables in your daily routine.
- Reduce sugar consumption and prefer whole grains and natural desserts instead.
- Includelegumes in your mealsseveral times a week.
This comprehensive approach allows you to spend the winter months more energised, with a strong immune system and better overall health. Our goal is to improve quality of life through balanced and informed choices every day.
