You can eat well, in quantity and on a scale without asking. In fact, if we manage to introduce fiber and protein and exercise some restraint, we can reduce the energy and calorie content of meals. In this sense, sure Seasonal food in winterAnd others that can be easily found on supermarket shelves, it is an unbeatable option as it guarantees a good nutritional contribution, is satisfying and avoids high calorie intake.
“Choosing seasonal foods only contributes to that More freshness and taste, but also translates into nutritional benefits. During winter, nature provides us with various products that can be strategic allies in maintaining a balanced diet. With the cold and lack of sun, our body demands more nutrients and vitamin C. Even better, because it is the season for mineral-rich vegetables, such as leeks, cabbage or spinach, and vitamin C-rich citrus fruits. As oranges, tangerines or persimmons etc.,” Dr. Explains Yaiza Acosta China, a sports doctor and nutritionist who regularly collaborates with Marnis.
“That winter It is time for fruits and vegetables from plants that tolerate the cold well and especially vegetables grown underground. Additionally, our appetites in the kitchen also change with the change in temperature: we prefer warm and spoon-fed dishes like soups, stews, creams and purees,” says Dr. Adds Acosta, who especially praises kale and pumpkin.
“The Tomorrow, packed with fiber and vitamins, is a great option to add to salads. Its crunchy texture and distinctive taste make it a healthy and delicious companion. This the pumpkinFor its part, rich in antioxidants and low in calories, it can be incorporated into soups or purees to add flavor without compromising the diet. Its versatility makes it an excellent option,” he says.
Importance of green leafy vegetables
As we mentioned earlier, green leafy vegetables such as those mentioned by the expert are the best at this time, but escarole, chard or broccoli are also excellent and can easily be included in any type of menu. “Everything that is ingested Green leafy vegetablesWhether in a soup, salad or as part of another preparation, it is beneficial because it will provide us with a lot of fiber and because of this the satiety mechanism will start working and we will want to eat less,” he shares. Roberto Oliver BolivarClinical and sports nutritionist and specialist in high-performance sports nutrition.
On the same line it shows Teresa SolnasNursing Assistant at the Puerta de Hierro Majadahonda University Hospital (Madrid) and Professor at the ILERNA Higher Degree in Dietetics.
“There are some foods that, due to their low calorie content, give us a Free consumption such as green leafy vegetables (chard, spinach or kale) and other greens or vegetables (lettuce, cucumber, zucchini or mushrooms) that, when consumed in large quantities, stimulate the satiety centers, leading to the desired weight loss benefits,” suggests is. expert. , who highlights that “with few calories, they provide many vitamins, minerals and fiber.”
But vegetables are not the only part of a balanced diet, Lean meat Foods such as chicken, turkey, rabbit, and beef or pork are also good options, depending on the type of cut, prioritizing fiber and protein. As are they fish Such as salmon, rich in omega-3 fatty acids, or cod, low in calories and high in protein. In the same way, it is worth paying attention to fruits such as oranges, tangerines, already mentioned, kiwi or avocado.
Fruit case
Of course, if the goal is to lose weight, there are many aspects to consider. However, no time is better than another eat fruitYes, you have to look at each person’s context and circumstances. Roberto Oliver comments, “An overweight or obese person, who is also likely to be sedentary, may have insulin resistance and therefore it is not advisable to introduce large amounts of fruits that are low in fiber and high in sugar.” .
He continues, “The solution in these particular cases is to reduce the amount of fruit and add protein or fiber-rich foods such as green leafy vegetables and whole grains to the equation. But above all, a combination with protein or healthy fats will lower the glycemic index. will happen Reduce speed with which the body converts food into sugar,” adds the expert, who advises to pay attention to the fruit you eat because, under a weight loss strategy, it is better to eat it with the skin.
Yet he also emphasizes that we must Learn how to tell the difference Between what is glycemic index and glycemic load. For example, watermelon has a high glycemic index, which relates to the body’s ability to convert food into sugar, but then has a low glycemic load because it provides a lot of water, its sugar content is low.
In any case, as you can see, there is a wide variety of foods that can be included in the diet. Calorie intake and its effect on scale. In any case, you should always act with a certain moderation and try to apply some common sense when choosing food and planning different menus because our bodies are not incompatible with variety. On the contrary, we need everything. Except ultra processed.
Alvaro Piquerras is a sports expert and over the past five years has specialized in fitness, nutrition and other health topics. Try to stay up-to-date with new research and trends in the fields you master so as to be able to rigorously share the properties of foods that should be part of your diet or scientific findings that may inspire a change in your habits. So the physical and mental well-being of people like you can improve.
He began his career in the local and regional media in the Land of Don Quixote, specifically in Albacete. From there he made the leap into national media after a thriving career at an amazing independent advertising agency called The Beatles’ Song (GettingBetter), though he always kept his journalism profession intact.
Hence, he followed his dream of working for one of the major publishing groups of the country like Prisa, Vocento and now Hearst. Perhaps you have read him in the digital version of Diario As, addressing numerous topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for major brands, multinationals and organizations. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
Because it could not be otherwise, he confesses to being a sports lover and from a very young age he tried different disciplines such as athletics, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of competition, and other times just enjoying the benefits of physical activity. Now he has taken up functional exercises and boxing because he is convinced that the bag is unable to beat him back.
Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Recently he entered the world of generative artificial intelligence applied to journalism, but he swears and testifies that he does not use it professionally because, among other things, he continues to enjoy every word he writes after 20 years of experience in the communications field. keeps .
Find
