Menu of a superwoman

Menu of a superwoman

Cold and hungry are the two main reasons that prompt us to eat more often and, unfortunately, more in winter. It is not too late to rebuild your menu in such a way that you would satisfy all the seasonal needs of your body without significantly increasing the serving size.

First of all, we give you a few simple tips, which are mandatory, if you want to meet the beach season without a weight gain, and with a weight loss instead.


raditionally, winter is the time of vitamins deficit. We are not rushing towards the enticing supermarket shelves, believing that there is practically no sense in consuming the “plastic” variety of vegetables and fruits. This is not quite true.

Get seasonal pumpkin, bell pepper and carrots, and include them in your nutrition in a raw or oven-baked form. In winter months, these vegetables help to fill the deficiency of the vitamin A. In summer, we usually do not feel it, because we eat a lot of “colorful” fruits and berries.

The increased need for it in winter is explained by the fact that cold street air and dry air in the premises dry our skin out, and it needs a vitamin A for a quick and effective recovery, since it improves the color and structure of the epidermis and accelerates cell renewal.

Pay attention to seasonal imported or local winter vegetables and fruits that are delivered from warmer regions. 

These are, first of all, avocados, rich in polyunsaturated fatty acids (they are required to renew the membranes of all cells in our body, and to maintain the hydrolipid mantle of the skin, which protects the dermis from external influences. This is especially important in winter!).

Another vegetable that you should take a closer look at is broccoli. It contains a lot of beta-carotene, antioxidants, polyphenols (considered to be substances useful for cancer prevention). Broccoli is good because it does not need to be heat-treated for cooking: you can eat it even raw (for example, rinse well, chop finely and add to a salad).


Do not forget about the legumes. These are a nourishing dietary protein product, rich in vitamins of B group. You are not a fan of peas? Add beans, lentils and chickpeas in soups, salads, or stews.


Vitamin D deficiency is typical for a large number of people with a seasonal climate change. It takes part in the regulation of a huge number of functions in our body. Just some scientific evidence:

  • It is known that Vitamin D takes part in the synthesis of the neurotransmitter – dopamine, which has a powerful stimulating effect.
  • Low level of dopamine is associated with weak motivation, lack of energy, problems with emotions control.

It is no coincidence that the seasonal “spleen” covers many people in autumn and winter, when the light day is shortened and it is simply impossible to get a sufficient dose of vitamin D in the sun.

Lack of vitamin D is often accompanied by the so-called seasonal (or emotional) overeating. If this is the case, people eat to get rid of boredom and loneliness, which often becomes the reason for excess weight gain in the off-season.


Look for vitamin D in marine fish. You can consume it raw, in the form of ceviche or tar-tar (cut salmon fillet, add salt and pepper, and season with lemon juice ─ the dish is ready in 10 minutes), or baked.


It might be a trite tip, yet it still remains a useful one. We often make up for the lack of energy with the help of fatty foods that provide nothing but five minutes of pleasure and heaviness in the stomach.

Smoothies, which are rich in antioxidants and complex carbohydrates, not only satisfy our hunger, but also give us a powerful charge of energy and increase glucose in the blood. Making a smoothie takes not more than two minutes.

Choose an option to your taste: throw a handful of any frozen berries and banana in a blender, add a half orange juice, yogurt, sprinkle with a spoonful of cereal or chop fresh broccoli, coriander, spinach, peeled cucumber and dilute with water.


Smoothie, which Kate Middleton tried in one Liverpool fresh-bar during a charity trip in 2012 (skimmed milk, honey, banana, almonds and orange slices) was called “Smoothie for the Duchess”

Smoothie is an indispensable component of the diet of those people, who adhere to the rules of healthy eating. If you are in these ranks, yet are bored with the traditional options, like “apple-banana-strawberry”, you can certainly find new original recipes for useful cocktails on the Internet.


It has much more antioxidants than, for example, the popularized green tea. These antioxidants contribute to the improvement of the lipid blood composition and improve blood vessels condition.

Flavonoids found in cocoa activate the release of nitric oxide inside the cells, which helps increase their sensitivity to insulin. This, in turn, allows regulating the level of sugar in your blood. Cocoa also helps to improve your mood. Cook it with water and add some cream to your taste.

Add spices to your usual dishes. They contain essential oils – volatile compounds that act quickly enough on the nervous system, soothing it (nutmeg, cardamom, turmeric), or, vice-versa, activating it (cinnamon, ginger, cloves).


To help you apply all these useful tips in practice, we offer you an approximate version of a menu for a working day.


Must include complex carbohydrates, a few simple carbohydrates, plus vegetable or animal protein. What could it be? A smoothie with oatmeal or cornflakes, porridge with pieces of fruit, whole-grain toast with fish or avocado and an egg with cocoa… Rotate different “types” of breakfasts among themselves!


The most “serious” meal during the day. Whether it will include a full-fledged change of three dishes or a replacement of the first course (soup) with a “proper” second course (boiled meat or baked fish with vegetable garnish or greens), depends on the situation and personal preferences. The main rule is that you must not neglect dinner.

Snack should be formed based on the volume and calorie content of the main meals. So your lunch consisted of three courses, you can eat a fruit at noon. When dinner is only a salad, it is appropriate to have a more nutritious meal after (the same vegetable salad, but with legumes, a sandwich with meat and vegetables). This rule of “compensation” helps maintain energy during the day without a permanent hunger.


One of the options for a winter dinner is creamy soups (this is an especially good option if you do not have the opportunity to have a first course for lunch). You can have vegetable soups of pumpkin, zucchini, carrots. All these are cooked quickly and blended in a blender until smooth. Fish with salad is another great option, which you can complement with some beans.


If you are hungry, you can have a tube of non-sweet yogurt before bedtime or eat an oven-baked apple (attention, do not eat raw fresh apples at night, since these increase appetite).