The nutritionist told what dishes should be included in the diet in the fall and winter

Larisa Gabdulkhakova, a nutritionist and nutritionist, told Izvestia on November 21 which dishes should be included in the diet in autumn and winter. At the same time, the service of delivery from stores and restaurants "Cooper" calculated how much it costs to prepare the dishes specified by the expert at home.

After waking up it is worth drinking a glass of warm water to start the gastrointestinal tract, said the doctor. Then it is necessary to have breakfast, and breakfast should fill up to 25-30% of the daily calorie content of meals.

Nutritionist advised to start the day with a nutritionally dense breakfast - that is, with dishes rich in protein, complex carbohydrates and healthy fats. For example, chickpea pancakes or scones with cottage cheese. In addition to orders from restaurants, such a breakfast can be prepared independently. For example, according to "Cooper", cooking two servings of homemade chickpea pancakes with cottage cheese will cost only 185 rubles.

"Constant skipping of the morning meal is a ban, such a regime can provoke the development of obesity or deficiencies of vitamins, trace elements. A cup of black coffee with milk on an empty stomach instead of breakfast will also not be beneficial: insulin and blood sugar can rise sharply. In addition, coffee can cause discomfort from the gastrointestinal tract," Gabdulkhakova emphasized.

As lunch, according to the nutritionist, pumpkin or broccoli puree soup is suitable. An excellent choice for dinner - dishes with fish. For example, with herring or mackerel. According to Cooper, making homemade puree soup from pumpkin for two people will cost 53 rubles, and from broccoli - 91 rubles. The cost of two servings of homemade boiled potatoes with herring - 89 rubles.

Nutriciologist also recommended to include in the daily ration of by-products: liver, kidney, lung or tongue. These underrated ingredients are rich in useful microelements and vitamins, which are often lacking in the body, especially in the cold season. Cooper's analysts have confirmed that the demand for meal delivery with these ingredients is higher specifically during the colder months of the year compared to the warmer months.

Thus, a full daily ration for two people, including breakfast (chickpea pancakes with cottage cheese), lunch (cream soup and pancakes with liver) and dinner (herring with potatoes), will cost Russians an average of 627 rubles, experts specified.

The nutritionist reminded that in autumn and winter during the day in general should give preference to warm dishes: it's already cold outside, you do not need to additionally burden the body with cold food. Familiar vegetable salads can be replaced with alternative warm options. Also, according to nutriciologist, contrary to myths, the short daylight hours in the fall and winter does not affect the vigor during the day, if the correct sleep and eating regimen. Increased sleepiness in the morning or at lunchtime can signal problems in the work of the body and gastrointestinal tract. In case of increased fatigue it is worth to consult a general practitioner, Gabdulkhakova added.

Earlier, November 13, endocrinologist doctor "SM-Clinica" Ekaterina Kazachkova said that it is important to control the consumption of dietary salt. Its overabundance in the body can lead to serious health problems. Kidneys, heart, blood vessels, GI organs - all of them experience additional load with excessive consumption of this product, the specialist explained.