Healthy Eating

Have you ever had the impression that the lower the temperature, the greater the feeling of hunger? This is because, during the winter, the body increases its caloric expenditure to keep the body temperature stable and, consequently, asks for a greater consumption of food to balance the equation. And it is precisely for this reason that, on the coldest days of the year, it is necessary to redouble the care with food, through the ingestion of important nutrients for the maintenance of healthy food during the winter.

Feeding tips to take care of your health in winter

Bet on stews

With the arrival of winter, the consumption of leaves and vegetables decreases. After all, salads, which are successful in the summer, no longer so easily whet the appetite or satisfy hunger. Thus, an alternative is to stew the vegetables, to consume them very warm and ensure the intake of important nutrients in everyday life! Broccoli, cauliflower, cabbage, chard, carrot and watercress are some of the options of leaves and vegetables that can yield delicious stews.

Keep the fruits at hand at all times

Enjoying seasonal fruits at room temperature, such as strawberries, oranges, apples, pears and grapes, for example, is good at any time of the day. Opting for dried, crystallized, dehydrated and freeze-dried fruits is also a good alternative not to discard your nutrients from the menu. Another suggestion is to prepare recipes with all kinds of fruits, such as this delicious whole English cake.

Well-elaborated soups are welcome

Winter combines with warm dishes and therefore bet on the preparation of soups, broths and creams. They can serve as a starter or main course, according to their ingredients. How about healthy exchanges, replacing white rice and noodles with whole grains such as brown rice, millet and quinoa? In addition, it is also possible to increase the broths and creams with functional ingredients, such as chia and linseed flours. Another tip is to avoid several ingredients rich in carbohydrates, such as rice, potatoes, cassava and noodles, in the same recipe.

Beware of drinks

A drink that cannot be lacking during the winter is water, after all, with the low temperatures the body loses a lot of liquid and it is necessary to leave it always well hydrated. And when it comes to hot drinks such as coffee and tea, the suggestion is to replace refined sugar with brown sugar when it comes to sweetening. Replacing chocolate milk and chocolate milk with cocoa powder, which is much more nutritious, and a vegetable drink based on rice, oats or almonds, can make all the difference to your health and well-being.

Include fibers in the menu

In addition to helping to maintain regular bowel function, fibres also have the advantage of prolonging the feeling of satiety and therefore it is worth investing in the consumption of fibres during meals. A tip is to exchange the white rice for brown rice or other options such as 7 grain rice and rice with quinoa. But we also suggest splashing chia and linseed seeds in soups and broths, because in addition to being rich in fiber, they also have omega 3, which is a fatty acid with essential anti-inflammatory action in the daily diet.

Important vitamins and nutrients for the winter

Vitamin A

  • Essential for vision, bone development and skin health.
  • Present in foods: dark green leafy vegetables such as: cabbage, spinach and broccoli; yellow-orange vegetables and fruits such as carrots, pumpkin, orange and papaya.

Vitamins of the B complex

  • The vitamins of the B complex are the major responsible for the maintenance of mental health, skin, eyes and hair. The supplementation with vitamins of the B complex is very recommended for practitioners of physical activities.
  • Present in food: whole grain cereals, fish, corn, soybean, potato, tomato, banana, orange, leafy vegetables, among others.

Vitamin C

  • It acts on the body’s defense cells, strengthening the antibodies and preventing flu and colds.
  • Present in foods: orange, lemon, goji berry, acerola, strawberry and broccoli, cabbage and carrot.

Vitamin E

  • It is an antioxidant vitamin that helps to combat free radicals and strengthens the immune system.
  • Present in foods: Brazil nuts, almonds and nuts, vegetable oils, dark green leaves such as rocket, cabbage, watercress and spinach.


  • Fundamental to blood formation, iron is a mineral that acts in the transport of oxygen to the entire human body.
  • Present in food: green leafy vegetables, beets, beans, lentils and whole grains such as quinoa, oats, barley and wheat.

Zinc and Selenium

  • Minerals with antioxidant power, which aid in the protection of the immune system.
  • Present in food: fish, whole grain cereals, beans, nuts, peanuts and pumpkin seeds.

A healthy and balanced diet is the best choice to strengthen our body’s immune system. So eat foods rich in vitamins and minerals every day.

Feeding also helps maintain healthy skin in winter

Winter also calls for special skin care. And food can be an important ally against the problems of cold.

According to the nutritionist Amanda Nogarolli, the skin has a direct relationship with cellular nutrition. That’s why, by eating what it does well, we help to keep the skin beautiful and healthy all year round – especially during winter, a time that facilitates its drying and aging.

We literally feel on the skin the dry climate of winter. That’s why the nutritionist Amanda helped us to prepare a list of what to eat and what to avoid for the skin to be healthy and beautiful, especially in the cold. Let’s go?!

What to eat

  • Brazil nuts, almonds and nuts: sources of vitamin E, selenium and antioxidants, important allies to maintain beautiful and healthy skin.
  • Red fruits, such as blackberry, strawberry, blueberry and grape: are sources of vitamins and minerals that neutralize free radicals helping to prevent skin aging.
  • Integral foods and fibers, such as brown rice, oats, flaxseed and quinoa: they help in the cleaning of impurities in the body – and may also reflect on the health of the skin.
  • Greens in general, dark green leaves such as rocket, cabbage, watercress and spinach: they are rich in vitamin E, an antioxidant vitamin, which can contribute to the improvement of cellular function.
  • Water, tea and juices: moisturizing the body also helps to keep the skin hydrated.

What to avoid

For Amanda, a diet rich in white flours and refined grains accelerates aging. “This is because the high level of blood sugar – caused by the consumption of these ingredients – interferes with the production of collagen, which is the main protein in the dermis,” she says. It also warns that highly industrialized foods full of preservatives and dyes are also not good for the skin.


Among our products you will find ingredients such as Crunchy Fruits, Millet, Grain Quinoa, Amaranth, Oats and seeds of Chia and Linseed that will help you to maintain a healthy diet every day also during the winter. In addition, the Integral Gourmet line is ideal for preparing healthy and tasty dishes, with a touch of chef. Check it out!