Medical Park Hospital nutritionist Gizem Keservuran noted that instead of going into a frenzy to try to avoid getting sick, people should develop awareness an about their food choices and explained how to stay healthy and slim during the winter months.
Noting that in order to avoid a cold one must start by boosting one’s immune system, Keservuran said: “There is no need to be in a rush during the winter or feel sluggish. You can protect yourself against illness by making healthy and conscientious food choices. To do this, you have to eat the right foods at the right time. For example, now that it’s the season for broccoli, we should take the first step with that and continue on with carrots. Rejuvenate yourself in the winter with broccoli. You can adorn your table with broccoli salad made with yogurt and garlic, broccoli salad made with fresh almonds and balsamic vinegar or broccoli salad made with pomegranate syrup. Or you can have spicy broccoli soup made with seasonal vegetables. With its high antioxidant content, broccoli increases the body’s immunity and enables you to have a more relaxing winter.”
Always have vegetables on the table in winter
Make sure you always have grated carrots in your salads during the spring and winter months. Rich in antioxidants, carrots strengthen the immune system. If you don’t suffer from diabetes or liver problems, you can increase your antioxidant intake by drinking a cup of carrot juice every day. If you don’t have diabetes, then during winter you can eat one teaspoon of honey and one tablespoon of black grape molasses at breakfast to meet your increased energy needs and start the day feeling strong.
Pay attention to the quality of all food
Drink one cup of rosehip tea every day, and don’t forget to add a cinnamon stick to every cup of tea that you drink to balance the sugar levels in your blood. Try to consume fish at least three times a week as it is a source of vitamin D, which we need more in the sunless winter months. With a wide variety of fish available now that the fishing ban is over, opt for anchovies, horse mackerel and imported salmon. Other days, try to eat turkey, which is rich in iron and protein and low in cholesterol. When cooking meat, opt for healthy methods such as grilling, baking and steaming.
Key points for boosting immune system during the winter
Elderly people can eat two whole eggs per week. They should eat one egg white every day of the week. Adults can eat three whole eggs per week while children can eat four or five eggs per week.
You should also include walnuts, which are rich in omega 3 fatty acids, in your daily diet.
To prevent weight gain and to balance your blood sugar levels, having a healthy snack in between meals is necessary.
Healthy and enjoyable snacks can include one walnut and a piece of fruit that is rich in antioxidants or vitamin C. For example, you can have one walnut, one kiwi, one medium pineapple slice or four pieces of dried fruit and rosehip tea with a stick of cinnamon. This will help you to build a defense against illness.
In stead of having a slice of cake or cookie as a snack, you can eat a small bowl of yogurt topped with a little ground cinnamon.
Citrus fruits such as oranges, lemons and tangerines should be among your fruit preferences.
You can benefit from the peels of oranges, lemons and tangerines by chopping them up and mixing them with yogurt or you can add a slice of orange peel to a cup of herbal tea.
Don't just squeeze fresh orange juice for your children. Mix orange with carrot, apple and pineapple juice. This way you will enrich their vitamin C and antioxidant intake.
Use a lot of spice when preparing food. Don't forget that hot peppers are good for the immune system.
In order to get enough vitamin B in your diet, always make sure you have whole wheat and rye bread in your kitchen.
Lastly, make sure you eat green lentils, which are a good source of protein and iron, at least once or twice a week.
Benzer Haberler 
Health
