Snuggle weather shouldn’t keep you from staying in shape. Stay fit with these healthy eating tips.
Brace for Winter with Our Healthy Eating Tips
1. Kick-Start Your Day with Porridge
Eating a warm bowl of oatmeal for breakfast is a great way to start the day. It is full of antioxidants that help protect against heart disease.
Its fiber content helps lower bad cholesterol and prevent constipation.
Increase your bowl’s nutritional value with these:
- Nuts and seeds for healthy fat and tissue repair
- Pears to combat cell-damaging free radicals
- Dates for calcium, iron, and healthy sugar
- Apples for vitamin C and B-complex
- Cranberries to boost the immune system and pump up your vitamins A and K levels
2. Drink Green Tea
All the health benefits of green tea have researchers raving about it. It can help soothe symptoms of a sore throat with its natural anti-inflammatory properties. Regular intake also helps improve blood flow and lowers cholesterol.
Green tea may also help in stabilizing blood sugar levels for people suffering from diabetes.
Research shows that green tea helps prevent plaque formation, which has been linked to Alzheimer’s disease.
3. Eat More Vegetables and Fruits
Winter is also flu season which behooves you to boost your immune system with nutrient-rich vitamins to avoid getting sick. Make salads, soups, side dishes, or juices out of vegetables and fruits to get your recommended daily dose.
Iron helps transport oxygen around your body to keep you from getting easily exhausted. It also helps maintain healthy nails, hair, and skin. Food sources of iron include:
- lean beef
- baked potatoes
Vitamin C protects against immune system deficiencies, prenatal health problems, skin wrinkling, and eye disease. Examples of foods rich in vitamin C are:
- red peppers
- sweet potatoes
Zinc is important in the process of DNA synthesis. It promotes healthy growth in childhood and recovery from wounds.
It also helps regulate and control immune responses by attacking cancerous or infected cells. Examples of zinc rich foods are:
Pomegranate juice contains more antioxidants than most of the other fruit juices. Vitamin C is also present to help strengthen the immune system.
This juice also helps improve blood flow and prevents arteries from becoming thick and stiff.
RELATED: Top 10 Cold Weather Health Tips
4. Drink Milk and Eat Dairy Products
Milk has been a staple drink since we were kids and with good reason. The amount of nutrients it contains is astounding which is why we need to drink it every day.
- Vitamin A supports the growth of tissues of the hair and skin. It also helps keep the eyes healthy.
- Calcium helps build strong bones.
- Vitamin B 12 helps create red blood cells and aids in the synthesis of DNA.
- Protein helps build and repair muscles and cartilage.
Go for semi-skimmed or skimmed milk and plain or low-fat yogurt over the full-fat ones to avoid gaining weight.
5. Stock Up on Honey
Honey isn’t just sweet and delicious but it also contains a ton of medicinal properties.
- The polyphenols in honey help strengthen the immune system by fighting free radicals.
- The antioxidants in this golden medicine help in lowering blood pressure.
- Honey can be used to treat burns and wounds.
- The mix of ginger and honey help soothe a sore throat.
Polyphenols Definition: Phytochemicals found in plants that have potent antioxidizing effects.
6. Drink Lots of Water
Staying hydrated during summer is a no-brainer, and during winter should be, too.
Dehydration during winter can cause muscle fatigue, exhaustion, and cramps. It can also weaken your immune system.
A good rule of thumb is to try to drink ½ to 1oz of water for every pound that you weigh daily.
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Watch this video and learn the 6 healthy eating tips to stay in top shape this winter season:
Staying hydrated and eating a balanced meal for the holidays can keep you from feeling sluggish. Remember to take care of yourself through the winter so you can enjoy the holidays.
How do you stay fit during winter? Share your healthy eating tips with us in the comments section below!
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