As we experience the winter season, there are changes in our diet as the weather gets colder, and our physical activities may be restricted due to spending more time indoors.
The desire to lose weight, which increases as the spring season approaches, gives way to negligence during the winter months. Of course, this situation is caused by spending too much time in front of the television due to longer nights, excessive consumption of foods for snacks, and consumption of high-energy foods, which trigger weight gain. Many people move away from healthy eating habits, thinking that they can hide their weight more easily in thick clothes. The thought of losing it anyway keeps people busy.
However, more attention should be paid to adequate and balanced nutrition during the winter months in order to protect health and support the immune system.
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FOOD GROUPS
Although it is a process that starts from the moment the baby falls into the womb, adequate and balanced nutrition is essential to maintain health in every period of life. For this reason, there are five food groups:
1. Dairy and its products group
2. Meat and its products, eggs and legumes and nuts/oilseeds group
3. Fruit group
/> 4. Vegetable group
5. Various foods from the bread and grain group should be taken in sufficient and balanced amounts. The amounts on the subject are approximately as follows.
Daily consumption of milk and its products Amounts:
Adults should consume 2.5-3 portions of milk and milk products every day, and children, adolescents, pregnant and lactating women and post-menopausal women should consume 2-4 portions of milk and its products. A medium-sized mug of milk is 240 ml or yoghurt is 200-240 ml or two matchbox-sized portions of cheese (40-60 g on average) are one portion. Meat and its products, eggs and legumes and nuts/oily seeds:
Adults and young people should consume 2-2.5 portions per day from the meat - eggs - legumes - nuts / oilseeds group. 80 grams of cooked red meat and chicken (4 grilled meatballs or the size of the palm of your hand), 150 grams of fish, 80 grams of legumes, 30 grams of hazelnuts, walnuts and almonds are one portion.
Fresh vegetables and fruits:
At least 5 portions of vegetables and fruits per day (at least 400 g / day) should be consumed, of which at least 2.5-3 portions should be vegetables and 2-3 portions should be fruit. . These vegetables and fruits are recommended as at least two portions of green leafy vegetables (such as spinach, broccoli) or other vegetables such as tomatoes, and fruits such as citrus fruits such as oranges, lemons or other fruits rich in antioxidants.
Bread and cereals are recommended daily. Consumption amounts
Cereals should be consumed on average 3-6 portions per day. The amount to be consumed varies depending on the individual's body weight, age, gender and physical activity. At least half of the recommended total grain consumption should be whole grains.
Recommendations:
• Consume whole grain products every day, even at every meal.
• Grain products 3-6 times a day. portions should be consumed. The amount to be consumed varies depending on the individual's body weight, age, gender and physical activity. Those who do heavy work and have high energy needs can consume more. /> • Consume with other foods (legumes, milk and products) to increase protein and vitamin content.
POINTS TO CONSIDER IN NUTRITION, ESPECIALLY IN WINTER MONTHS
1. Immunity It is important to consume fruits such as oranges, tangerines and apples, which are abundant in winter months, as well as vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower and parsley, which are rich in antioxidant vitamins such as vitamins A and C, which have system-strengthening properties.
2. Vitamin E It is also effective in strengthening the immune system. It increases body resistance against colds and other infections. Good sources of vitamin E; green leafy vegetables, dried legumes and oily seeds such as hazelnuts and walnuts.
3. Vitamin D, which is important for bone and dental health, is a vitamin produced by the skin with sunlight and is not found in abundance in foods. Deprived of sunlight during the winter months causes the body's vitamin D needs to not be met. Especially in winter when the weather is sunny During these times, the sun should be used as much as possible. Fish; It contains vitamin D, polyunsaturated fatty acids (omega 3), calcium, phosphorus, selenium, iodine minerals and vitamin E, which are necessary for the development of brain functions. For this reason, fish should be consumed whenever possible during the winter months.
4. In order to prevent weight gain due to the restriction of our physical activities during the winter months, special attention should be paid to fat consumption and excessively fatty foods should be avoided.
5. In maintaining body weight control during the winter months; Taking care to consume whole grain products such as whole grain bread, pasta and bulgur instead of pure sugar and sugary foods, which are simple carbohydrates, preferring milk desserts and fruit desserts instead of high-energy dumplings, consuming dried legumes with high fiber content to prevent digestive problems that increase due to inactivity, and eating regular meals. It is important to do physical activity.
6. Plenty of fluid intake is required to keep body temperature balanced. Adequate fluid intake plays an extremely important role in removing toxins (harmful elements) formed in the body, in the regular functioning of body functions, in maintaining metabolic balance and in the realization of many biochemical reactions in the body. Water is the basic source of energy. Water produces electrical and magnetic energy in every cell of the body, providing us with life. gives strength. It is an adhesive that binds the substances in the cell structure together. It prevents DNA damage and helps the repair mechanisms work better, thus reducing the number of Abnormal DNA produced. In the bone marrow, which is the center of the immune system, it strengthens this system against various diseases, including Cancer. All nutrients, It is the main solvent of vitamins and minerals. It breaks down food into small pieces in the body and plays a role in their digestion and final metabolic stages. It gives energy to foods, and the broken down foods transfer this energy to the body during digestion. Food eaten without water has no energy value for the body.
Water increases the absorption of necessary elements in food. It helps transport all elements to the body. Therefore, at least 2-2.5 liters (12-14 glasses) of water should be drunk every day. 7. Winter vegetables include leeks, celery, etc. In order to increase the consumption of spinach by children, it would be more beneficial for mothers to present these vegetables in different ways instead of insisting on them. For example; For your child who does not like celery, you can grate this vegetable, mix it with yoghurt, add some walnuts and serve it to the child. Similarly, for children who do not like spinach, use spinach as a filling; pastries, pastries or pancakes should be made and children should be encouraged to consume these foods.
8. Especially children should be encouraged to consume fruits and pulp, and in case of difficulty in consumption, freshly squeezed fruit juices should be consumed to meet their vitamin C needs and contribute to fluid intake. Fruit juices should be consumed immediately after squeezing. Vitamin losses occur in fruit juices that are kept waiting after being squeezed. Fruit juice should not be consumed unless necessary, and if possible, the fruit itself should be consumed fresh.
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