The dawn of winter is upon us and we are likely to witness dry coughs, running noses and bodies covered in layers of clothing, either from ourselves or those surrounding us.
This is also the time when our dreaded trips to the pharmacy are increased as we try to get ‘flu and cold medication.
Feeling hungrier during winter is another common element, because, during this time, our bodies use a lot of energy and fat to keep warm and fight the freezing cold weather.
Well, as the saying goes “Prevention is better than cure”; it is better to equip ourselves in an attempt to avoid getting sick during the three winter months, June, July and August.
Here are a few dos and don’ts to help you keep healthy, in shape and possibly “sick-free” throughout the winter season.
- Vegetarian diets are lower in fat content and lower the chances of high blood pressure, cholesterol and cancer.
- Replace meat protein by eating plant protein such as nuts, beans, lentils and chick peas. These could be added to your vegetable soup.
- Use olive oil instead of sunflower oil.
- Use lean meat, for example, lean mince, and cut off excess fat from meat such as lamb, beef and pork and remove chicken skin before cooking.
- Eat fibre-rich foods. For example, replace white rice with brown rice, white bread with brown, rye and/or whole wheat bread.
- Fibre binds to cholesterol, making it unavailable to the body; fibre prevents constipation and offers protection against colon cancer. It is great for weight loss, because foods rich in fibre are low in calories and make you feel fuller for longer.
Other sources of fibre are fruits and vegetables (eat them with skin where possible), for example pears contain high levels of Vitamin C and minerals like copper, iron and potassium which lower cholesterol. Pears also contain pectin, which helps to absorb excess stomach acid and fight heartburn. Oranges contain high levels of Vitamin C, which helps to improve your immune system thus decreases ‘flu infection).
- Very important: drink six to eight glasses of water every day, high fibre without water can cause chronic constipation.
- Eat fish (baked/steamed/tinned) three to four times a week, as it helps to increase brain function and is a good source of protein and omega-3 fatty acids.
- Use low fat cheese like mozzarella, and tuna in brine as opposed to tuna in oil.
- Foods rich in Vitamin D and calcium, like dairy products, are essential/crucial for bone mineralisation. Thirty minutes of sun exposure is a good source of Vitamin D, especially in winter months.
- Avoid using fats and oils in your stews, curries and soups.
- Avoid chicken pieces such as drumsticks, wings and thighs, as they contain more fat than meat.
- Avoid over-cooking and over-peeling your vegetables; most vitamins in vegetables lie just under the skin.
- Avoid using hard margarine, rather use tub margarine (spreads), because they are lower in fat.
- Avoid high intake of refined carbohydrates such as bread and cereal, they cause a sharp fall in blood glucose and make you feel hungry soon after the previous meal.
- Eat slow CHO with GI such as whole grain, seeds and legumes.
All this and keeping warm could lead you to a more pleasant winter experience.
