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The golden rules of healthy eating in winter

Stating that dietary changes are observed in adults and children as air temperatures drop during the winter season, Nutrition and Diet Specialist Hande Güngör said, "To maintain a healthy life, legumes such as chickpeas, dried beans, lentils, and kidney beans should be consumed 2-3 times a week."

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Medicana Bursa Hospital Nutrition and Diet Specialist Hande Güngör, who stated that physical activity decreases and sedentary time increases during the winter season due to spending more time indoors and longer nights, said, "Due to the tendency toward snacking and an increase in the preference for fatty and sugary foods, unwanted changes in body weight can occur. For this reason, 'obesity,' which is defined as excess fat accumulation in the body and causes many chronic diseases, is increasing.
However, it is important to maintain an ideal weight through healthy, seasonal nutrition to sustain a healthy life. Due to the decreasing air temperature in winter, it is necessary to consume enough fluids to maintain body temperature. At least 2-2.5 liters of water should be drunk per day, and beverages such as linden tea, sage tea, rosehip tea, and light tea should be preferred to meet fluid intake," she stated.

'CHICKPEAS AND LENTILS SHOULD BE CONSUMED 2-3 TIMES A WEEK'

Stating that a diet rich in vitamins A, C, D, and E contributes significantly to the immune system against the increasing number of colds and other infections in the winter season, Güngör said, "It is recommended to consume at least 2 portions of fruit and 3 portions of vegetables per day, in accordance with the season. During these months, it is recommended to prefer vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, leeks, and parsley, and fruits such as oranges, tangerines, and apples."

Stating that vitamin D, which is important for bone and dental health, is a vitamin produced by the skin through sunlight, Güngör made the following statements:

"The lack of sunlight in winter months causes the body's need for vitamin D to go unmet. Although vitamin D cannot be actively met from food, fish contains vitamin D, polyunsaturated fatty acids (omega-3) necessary for the development of brain functions, calcium, phosphorus, selenium, iodine minerals, and vitamin E. For this reason, fish should be consumed 2-3 times a week in winter. In winter months, consumption of high-fat foods should be avoided; margarine, butter, fatty meats, and offal products containing high cholesterol should not be consumed frequently, and olive oil, oilseeds, and nuts containing healthy fatty acids should be consumed in appropriate and sufficient portions.

'HOMEMADE PRODUCTS SHOULD BE PREFERRED'

In this season, it is observed that there is an increased tendency toward sugary foods and desserts containing simple carbohydrates. According to the recommendation of the World Health Organization, daily sugar intake should constitute at most 10 percent of total energy intake and should be reduced even further if possible. In a healthy lifestyle, instead of simple sugars, complex carbohydrates such as whole wheat bread, grains like bulgur, legumes, fruits, and homemade products prepared using healthy cooking methods, such as milk-based or fruit-based desserts with reduced sugar, should be preferred."

Pointing out that the production and consumption of traditional homemade foods prepared using healthy cooking methods are seen to increase in winter months in terms of healthy nutrition, Güngör said, "Traditional homemade foods prepared with traditional food preparation techniques used during months when food is abundant, whether in winter or summer, are products based on basic processing and preparation methods, do not contain artificial preservatives and additives, are natural, and do not have a long shelf life compared to today's processed products.
With the goal of preventing obesity, which is among today's major health problems, healthy homemade production should be encouraged, and children, in particular, should be made aware of consuming healthy homemade foods instead of ready-made and packaged foods," she said.

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