Healthy nutrition advices in the winter months


Sufficient and balanced nutrition at every period of life is crucial to protect health.For this reason, variety of foods which are found in 4 food categories should be taken in sufficient amounts at least 3 times on main meals and 3 times as snacks.
  • The daily consumption of seasonal fruits and vegetables is recommended. It is necessary to take benefit from variety of fruits and vegetables in order to make sure that sufficient vitamins and minerals be taken and the body resistance in the winter months be boosted. It's important to consume fruits like orange, mandarine, apple and grape fruit abundant in the winter months, besides vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower and parsley rich in antioxidant vitamins like A and C which have strengthening functions on defense system.
  • It's also important to consume freshly squeezed fruit juices on the grounds that it contributes to meet the needs for vitamin C and for water consumption. What's important in consumption of fruit juices is to consume it immediately after it is squeezed. Because keeping the fruit juice out causes it to lose its vitamin C.
  • Vitamin E is efficient in strengthening immunal system. It increases body resistance against the flu and other infections. It prevents also vitamin A from getting oxidized. It's important to consume sufficiently green leaved vegetables, oily seeds like hazelnuts, walnuts, and legumes which are all rich vitamin E sources.
  • Because of lack of sunlight in the winter months, the body's need for vitamin D is not met. Vitamin D which is important with respect to bone and tooth health is a vitamin produced by skin with the help of sunlight and is not abundantly available in foods. Besides vitamin D; fish, polyunsaturated fat acids required for brain function development ( omega 3) ,calcium, phosphore, selenium, iodine minerals, are good sources of vitamin E. It is thus advisable to get them 2-3 times a week in the winter months as much as possible.
  • The most common eating habit among those that rise generally in the winter months is the inclination to eat more fatty. Be careful about fat consumption, try to avoid solid margarine and butter and heavily fatty meat.
  • In order to control body weight in the winter months, it is important to take care to prefer whole grain products, pasta, bulgur, whole wheat bread to pure sugar and sugary food which is simple carbonhydrate, milky and fruity desserts to highly energized dough products. It is also important to consume dried legumes whose bagasse content is high, so as to prevent digestion problems brought in by immobility (2-3 times a week ) and to do regular physical activity

  • In the winter months, the vegetables which especially children like,are scarce.It’s a problem for mothers who try to feed their children with winter vegetables like leek,celery, spinach,byinsistent approaches.Maybe it's better to present these vegetables in different ways instead of insisting.For example, for your child who dislikescelery, you can dice the celery, mix it in some yogurt, add some walnut pieces. The same with those who don't like spinach; you can use spinach as a filling ingredient in making pastry, crèpe and you should make them consume these foods.It's necessary to take abundance of water to keep body temperature balanced.Taking enough of water into the body plays a vital role in disposal of toxins from the body, in regular functioning of body functions, in balancing metabolism and in many biochemical reactions in the body to take place.Because of this, at least 2-2.5 ( 12 to 14 glass of water )liters of water must be taken on a daily basis,lime tea, sage tea, rose hip tea, weak tea should be preferred in taking water .

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