7 Golden Rules of Nutrition in Winter

In the winter months, it is essential to pay more attention to nutrition to avoid gaining weight and to protect against illnesses such as colds. Hande Güngör, a Nutrition and Diet Specialist at Medicana Health Group, stated that especially fatty and sugary foods should be avoided in winter.

Güngör noted that due to spending more time indoors and longer nights during winter, physical activity decreases. “When this situation is combined with the preference for fatty and sugary foods, many people gain weight in winter,” she said.

Güngör listed winter-specific nutrition recommendations as follows:

“Homemade tarhana and pickles are a treasure trove of health.

Traditional homemade foods, which see increased consumption in winter, are also a complete storehouse of healing. Homemade tomato paste, pickles, and tarhana, which do not contain artificial preservatives and additives, should definitely be included in meals. It is crucial to consume enough fluids to maintain body temperature due to the decreasing air temperature in winter. At least 2-2.5 liters of water should be consumed daily. Additionally, herbal teas such as linden, sage, and rosehip tea should also be preferred to meet fluid intake.

Consumption of high-fat foods should be avoided in winter; healthy fats such as olive oil, appropriate amounts of butter, fatty seeds, and nuts should be consumed in suitable and adequate portions.

Consume 2 servings of fruit and 3 servings of vegetables daily.

Nutritional intake rich in vitamins A, C, D, and E has a significant contribution to the immune system against increased colds and other infections in winter. It is recommended to consume at least 2 servings of fruit and 3 servings of vegetables daily that are in season. During these months, vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, leeks, and parsley; and fruits such as oranges, tangerines, and apples are recommended.

Consume fish for brain function.

Vitamin D, which is essential for bone and dental health, is produced by the skin through sunlight. However, the lack of sunlight in winter causes the body’s need for vitamin D to go unmet. Although vitamin D cannot be actively met through food, fish contains vitamin D along with essential polyunsaturated fatty acids (omega-3), calcium, phosphorus, selenium, iodine minerals, and vitamin E necessary for the development of brain functions. Therefore, fish should be consumed 2-3 times a week in winter.

Limit sugar.

There is an increase in the tendency to consume sugary foods and sweets containing simple carbohydrates during this season. According to the World Health Organization’s recommendation, daily sugar intake should not exceed 10% of total energy intake. In a healthy lifestyle, complex carbohydrates such as whole wheat bread and bulgur, legumes, fruits, and reduced-sugar dairy or fruit desserts should be preferred instead of simple sugars.

Include legume dishes at the table 2-3 times a week.

Legumes and nuts, which are sources of vitamin E, should also be included in winter nutrition in adequate and balanced amounts. Legumes such as chickpeas, kidney beans, lentils, and borlotti beans should be consumed 2-3 times a week, along with nuts such as walnuts, almonds, and hazelnuts in amounts of 20-30 grams per day.”