PUBLICATION DATE:
Winter has come together with low temperatures which invite us to food variations, choosing soups and stews, pot meals, sauces and hot dressings. There´s no need to change the usual diet, but to pay due attention to the needs that low temperatures may cause, because no matter the season, healthy dieting must be a regular habit. At any time of the year we should maintain a balanced and varied diet. The Head of the Department of Nutrition and Diet Therapy of the British Hospital, graduate Alejandra Amestoy, developed a guide with useful tips, or "key points" to maintain a healthy diet also in winter. We must "start the day with a full breakfast that combines with different food groups: dairy, baked goods (eg. bread or crackers with low fat content), and fruit or natural fruit juice." Throughout the day, the ideal is to "maintain a balanced varied and complete diet, where the contribution of vegetables continues being a priority." At the same time, "control the amount of high energy food, especially typical winter food such as legumes (beans, lentils, chickpeas, etc) and nuts (walnuts, almonds, hazelnuts, chestnuts, etc.) because of their caloric intake ". A good option is to combine nuts among them or with seeds (flax, sunflower, pumpkin, etc.) in order to "obtain a greater amount of fiber, antioxidants and good quality fats." Amestoy suggests “organizing the menu with the same amount of calories than other times of the year, it is not necessary to ingest a larger amount of food due to low temperatures”. Thereby, “control de amount of food will in turn enable to control body weight”. Thus, “incorporate a bowl of broth or vegetable soup as a starter dish is an essential winter trick, which helps in the increase of body temperature." As well as these, she suggests “including options of hot infusions between meals, as tea, coffee, skim milk and vegetable broths”, besides control the consumption of caloric beverages such as hot chocolate, coffee with cream or other aggregates. The ideal complement of a varied and balanced diet is to stay active. “As well as feeding care although is cold it is essential to do exercise regularly in order to stay healthy”, said Amestoy. Remember: a varied and balanced diet means a life insurance in the long term…. Lic. Alejandra Amestoy MSc.