No more raclettes, fondues, tartiflettes and other comforting meals which are favored in winter.
From a nutritional point of view, these dishes do not provide the fuel necessary for the proper functioning of the body.
To keep the energy of sunny days, you need to eat balanced and varied.
"To have the energy is not to be sick, but the immune system has its bed in our intestines", says Adélaïde d'Aboville, nutritionist and dietician.
The famous saying "A healthy mind in a healthy body", which the Roman satirical poet Juvénal used to say more than two thousand years ago, is still to be taken literally.
Nutritionists agree on one point: it is necessary to favor local and seasonal foods.
And it's not just a question of ecology.
"This makes it possible to have products which have traveled less and which are richer in nutrients", emphasizes the professional.
Full of vitamin C with kiwi
LP / Jean-Baptiste Quentin
The kiwi, a seasonal fruit, is very rich in vitamin C. “More than an orange, especially when it comes from afar,” says Adélaïde d'Aboville.
Vitamin C helps the immune system to function properly, as it plays a role in defense against viral and bacterial infections.
Other fruits can perfectly provide the body with the dose of vitamin C it needs.
This is the case with citrus fruits: oranges, grapefruit… or even blackcurrant.
More difficult to find locally, pomegranate is just as rich in vitamin C, and contains many antioxidants.
For vegetables, choose raw vegetables
LP / Laurent Geneslay
"Raw is better for preserving vitamins," explains Audrey Vaillat, also a dietitian nutritionist.
Professionals advise to consume at least one portion of raw vegetables per day.
In season, there are beets and endives.
“Otherwise, you have to promote steaming as much as possible,” she adds.
Of course, cooked vegetables are not to be banned: “They are also good because they make it possible to avoid eating too many processed products during meals.
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Adélaïde d'Aboville has two favorites: “Cabbages are good for antioxidants, vitamin C, bioavailable calcium and potassium.
And black radish to purify the liver and manage winter ailments.
»Less local, ginger is an excellent tonic and anti-fatigue.
Pasta, rice ... for long-term energy
P. Monetta
Carbohydrates are also very important in the diet.
“What gives pep is to have long-term energy, which is found in starchy foods.
It is important not to ignore complex and slow carbohydrates, because they bring energy to the cells ”There are many possibilities to vary the pleasures: pasta, rice, potatoes, lentils, chickpeas… Some contain even an amino acid that helps in the formation of serotonin, for a good mood.
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Adélaïde d'Aboville is keen to put an end to clichés: “Starchy foods are sometimes wrongly neglected, thinking that they make you fat.
So, in excess yes, but we need energy every day so it is important to consume it two to three times a day.
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Dark chocolate, the new caffeine
Alain Auboiroux
Contrary to popular belief, it's not just guilty pleasure that causes buttons and makes you gain weight.
“Dark chocolate is rich in iron and magnesium, which gives it virtues against colds and bad moods.
It also contains theobromine, responsible for the bitter taste.
This stimulating substance has the same effects as caffeine.
»Dark chocolate is therefore excellent for fighting stress and fatigue.
Adélaïde d'Aboville warns: “Be careful with chocolate too rich in sugar!
Look at the list of ingredients, cocoa should come first.
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LP / Arnaud Journois
Oily fish (salmon, mackerel, etc.) are full of omega 3. “It's good for good mood and morale,” explains dietitian Audrey Vaillat.
Fish and meat are also good to eat for their iron intake, essential to fight against fatigue and bacteria.
As for foods to be banned from your diet according to the two nutritionists: too sweet products and processed dishes.
“Often, in winter, we don't have the courage or the time to cook.
But it's important to add a serving of fruits, vegetables and oilseeds to your day.
They provide what industrial products do not provide to the body, ”explains Audrey Vaillat.
“To avoid fatigue, you need to eat balanced, varied and in sufficient quantity, because each nutrient has its contributions.
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