If you want to avoid gaining weight and not getting sick, pay attention to 7 rules.

Experts noted that physical activity decreases during the winter due to spending more time indoors and longer nights. This, coupled with a preference for fatty and sugary foods, led many to gain weight during the winter. Nutrition and Diet Specialist Hande Güngör emphasized that traditional homemade foods, consumed more frequently in the winter, are also a true source of healing, and emphasized that homemade tomato paste, pickles, and tarhana, free of artificial preservatives and additives, should be included in meals.

Güngör emphasized that adequate fluid intake is crucial for maintaining body temperature due to the drop in winter temperatures. He said, "At least 2-2.5 liters of water should be consumed daily. Herbal teas like linden, sage, and rosehip tea should also be preferred to meet fluid intake. High-fat food consumption should be avoided during the winter months. Instead of margarine, consume olive oil, a suitable amount of butter, oilseeds, and nuts in appropriate and sufficient portions, which contain healthy fatty acids. A diet rich in vitamins A, C, D, and E contributes significantly to the immune system, preventing the common cold and other infections that increase in winter. It is recommended to consume at least two servings of fruit and three servings of vegetables a day, seasonally appropriate. During these months, it is recommended to choose vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower, leeks, and parsley, as well as fruits such as oranges, tangerines, and apples."

CONSUME FISH FOR BRAIN FUNCTIONS

Güngör, who states that vitamin D, which is important for bone and dental health, is a vitamin produced by the skin with sunlight, said, "However, sun rays deprived during the winter months cause the body's vitamin D needs to be unmet. Although vitamin D cannot be actively supplied from foods, fish contains polyunsaturated fatty acids (omega 3), calcium, phosphorus, selenium, iodine minerals and vitamin E necessary for the development of brain functions with vitamin D. For this reason, fish should be consumed 2-3 times a week in the winter months. It is observed that the tendency towards sugary foods and desserts containing simple carbohydrates increases in this season. According to the World Health Organization recommendation, daily sugar intake should be at most 10 percent of total energy intake. In a healthy lifestyle, instead of simple sugars, complex carbohydrates such as whole wheat bread and bulgur, grains such as legumes, fruits and reduced-sugar milk or fruit desserts should be preferred. Legumes and nuts, which are sources of vitamin E, should also be included in the winter diet in an adequate and balanced manner. 2-3 times a week, chickpeas, dried beans, "Legumes such as lentils and kidney beans, and 20-30 grams of nuts such as walnuts, almonds and hazelnuts should be consumed per day," he said.

Nutrition and Diet Specialist Hande Güngör said that homemade tarhana and pickles, herbal teas, healthy fat consumption, 2 servings of fruit and 3 servings of vegetables, fish consumption, limiting sugar and legumes should be taken into consideration.