Protein, a fuel to warm the body in cold weather
In winter, the body has to work harder to stay warm, thereby consuming energy faster. Protein therefore becomes an important nutrient, helping to maintain muscle, stabilize energy and support the immune system. According to nutritionist Vidhi Chawla, working at the fiscalico Diet Clinic (India), increasing protein-rich foods during the cold season "not only helps you feel full longer but also reduces feelings of fatigue, supports safe weight loss and keeps the body healthy".
Here are protein-rich foods that are easy to add to your winter menu.
Seeds, eggs, milk, easy-to-use food groups every day
Nuts and seeds such as almonds, walnuts, cashews, chestnuts, chia seeds, flax seeds... are natural, convenient and rich sources of protein. A small handful every day or sprinkle it on yogurt and smoothies to help you have a healthy, warmer snack.
Eggs, a familiar dish, contain nearly 4g of protein per boiled fruit, according to the United States Department of Agriculture. Eggs provide all the essential amino acids and help limit snacking during the day.
Dairy products such as milk, yogurt or cheese also provide high-quality protein, calcium and vitamin D, an important pair for bone health in the cold season. Vidhi Chawla experts note: "There is no need to take too much, just add moderation to maintain a balanced and nutritious diet".
Fish, lean meat, beans, a rich source of protein for main meals
A serving of 171g canned tuna contains about 50g of protein, ideal for people who are exercising or need to recover muscles.
Lean meats such as chicken and turkey are also good choices to help maintain muscle strength while still limiting fat.
Whole cheese (113g) provides 14g of protein, making it a light winter dinner.
Amaranth, chickpeas, tofu and other beans are rich in fiber
Amaranth is not too rich in protein but has antioxidants that are good for the immune system.
Half a cup of chickpeas (82g) contains 7g of protein and 6g of fiber, a light-hearted snack that warms your stomach immediately.
For vegetarians, tofu is a reliable source of protein. Every 84g provides 9g of protein and is easy to prepare.
Finally, beans and legumes such as lentils, black beans, kidney beans, black-eyed beans... are both rich in protein and help stabilize blood sugar, meeting the standards of "winter food".
