WINTER FOOD

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Winter Food

Winter seems to be the time when we are tempted to eat comfort food. The smells of freshly baked bread, hot beverages such as hot chocolate and coffee warm us. To curl up in a warm, snuggly environment with a good supply of comfort food or ‘winter food‘, can be a trap.
Winter is the time to remain alert and fit as these comfort foods are a trap for weight gain. I know. It happens to me every year. I have a’winter weight’ and a ‘summer weight’. Clothes which fit me in the summer have a habit of ‘shrinking’ in winter and are best left in the wardrobe!

This article is to give you (and remind myself) some winter food rules to abide by.

Winter Food Rule 1

Drink between one and two litres of water every day.
Hot or cold water is fine. Herbal teas count as well – Ginger tea improves circulation, Rosehip tea is rich in vitamin C,
Peppermint tea aids digestion, Chamomile calms your nerves and Green tea has antioxidants and can aid weight loss.There are many other varieties also on the market.
Air conditioners and heaters tend to dehydrate us so it is just as important to keep ourselves hydrated in winter as well as in the warmer months.

Winter Food Rule 2

Eat Protein for each meal.

Good-quality, low-fat protein should be eaten at every meal.This is because protein foods have a low GI and help stabilise blood sugar levels. This helps curb sugar cravings. So it helps stop you snacking on sugary treats such as chocolate, jubes and bars.
Healthy protein foods include nuts, seeds, legumes, fish,eggs,lean meats, low-fat dairy and soy products, chicken.
These foods help you maintain a healthy weight by creating a feeling of fullness. This helps to stop you overeating.

Winter Food Rule 3

Make sure you fill half your plate with vegetables or fruit.

Fruit and vegetables are an excellent source of important vitamins and minerals such as Vitamin A and C, folate, iron and calcium. Purple, red and orange varieties are particularly high in these important nutrients. Avoid too much potato, sweet potato and pumpkin if you want to watch your waistline. Aim to have about 3 pieces of fruit a day.

Healthy-Eating-Pyramid

Winter Food Rule 4

Start with soup.

This is a great way to increase your vegetable intake. It also helps reduce the amount you eat for the second course. Make up a batch of low-calorie soup at the start of the week. Portions can be frozen until needed. By adding ingredients such as garlic, onion and ginger, you will gain more protection from winter bugs such as colds and flu.

Winter Food Rule 5

Beware of White Food.

These are the foods  mentioned earlier. I call them ‘comfort foods’. They include cakes, rice, breads, cookies and white pasta.These foods are refined and can promote weight-gain. They are digested quickly and cause blood sugar and insulin levels to spike.
Switch to wholegrain varieties. They are rich in fibre and make you feel fuller for longer. These are healthier choices and include brown rice, quinoa, whole oats, buckwheat, wholegrain pasta and wholegrain breads.
Cream, butter and cheese are other ‘white foods’ to avoid. They have heaps of calories and are loaded with saturated fats.
Preferred dishes are those with a vegetable or tomato base.

Winter food is yummy, that’s for sure. If you follow the advice given above, and exercise daily, you will fare a lot better and not gain the dreaded winter weight.

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