Nutritionist Leonova: Five Principles of Proper Nutrition in Autumn

Balanced Nutrition for Health in Cold Weather

During the autumn period, the body requires special attention to nutrition. Nutritionist Galina Leonova shared with RuNews24.ru five key principles that will help maintain health and energy in the cold season.

Five Principles of Autumn Diet

First Principle: Variety and Balance of Nutrients

The diet should include lean meats and fish, low-fat dairy and fermented dairy products, and eggs. It is important to limit the intake of saturated fats found in fatty meats and smoked products.

Second Principle: Hot Dishes

The expert recommends regularly consuming hot dishes, especially vegetable soups with vegetable oils. This helps to warm up and enriches the diet with fiber necessary for healthy digestion.

Third Principle: Warming Drinks

Leonova advises drinking herbal teas with berries and spices (such as ginger or cardamom) with minimal honey instead of sugar and alcohol. It is also important to maintain water balance, not forgetting about plain water both during walks and at home.

Fourth Principle: Vegetables and Fruits

It is recommended to consume at least 400 grams of colorful vegetables and fruits daily to obtain the necessary vitamins and minerals. Autumn is a great time to use seasonal products.

Fifth Principle: Slow Carbohydrates

It is advisable to include slow carbohydrates from whole grain products, bread, cereals, and pasta instead of refined flour and sweets. This ensures prolonged satiety and stable energy levels.

Regular Eating Schedule

The nutritionist emphasizes the importance of adhering to a regular eating schedule with main meals and small snacks. A decrease in activity during autumn does not always require a significant increase in calorie intake — the main rule is simple: balance and variety.

By following these principles, you can easily maintain your health and feel good in the cold season.