Keep your body warm in cold wind this way include these items in your diet.

Who doesn’t want hot chocolate with whipped cream or a steaming plate of pasta and cheese on a cold winter day? Your body needs more calories to stay warm. However, you do not need to deviate from the nutritional rules. Especially if you follow the Mediterranean diet.

Rich in antioxidants and anti-inflammatory properties, the Mediterranean diet has been shown to reduce the risk of diseases such as heart disease and diabetes and extend lifespan. This is a year-round option because its key ingredients are fresh or frozen leafy greens, root vegetables, citrus fruits, salmon, beans, whole grains, berries, Greek yogurt, nuts and extra virgin olive oil which are always available. Here are some healthy ways to include these foods in your diet this winter.

1. Leafy greens

Leafy greens in winter? Frozen spinach and kale are just as good as fresh greens. They are an excellent source of vitamin C. This boosts immunity. It is rich in vitamins. Which helps with blood clotting. Vitamin A, important for vision. Of course you will eat them hot.

Menu ideas: Stir-fries are natural vehicles for spinach, kale and arugula. You can also add your vegetables to smoothies.

2. Root vegetables

Root vegetables like beets, carrots and turnips are plentiful during the winter months and contain essential nutrients like beta-carotene and vitamins C and A. Which gives your immune system a much-needed boost to protect you from colds and flu.

Menu ideas: Drizzle chopped root vegetables with olive oil and slowly roast them in a 350-degree oven until their natural sugars caramelize.

3. Citrus

Vitamin C boosts both your immune system and your mood. Traditional sources include citrus fruits like oranges, grapefruits and lemons. Strawberry, mango and kiwi also contain high amounts of vitamin C.

Menu ideas: Add vitamin C-rich broccoli, cauliflower, and peppers to any dish. If you don’t buy them fresh, buy them frozen.

4. Foods rich in vitamin D

Foods rich in vitamin D are very important during the winter months. Salmon, egg yolk, fortified cereals, milk, red meat and shiitake mushrooms are excellent sources of vitamin D.

Menu idea: Brush the salmon fillets with a little olive oil and sprinkle with finely chopped ginger root before baking at 350 degrees.

5. Beans

Beans like chickpeas (called garbanzo beans) are high in protein and contain almost all the essential amino acids.

Menu Ideas: Add dried or canned beans to soups or salads or make your own hummus by tossing them with extra virgin olive oil, lemon juice, tahini and salt.

6. Low Sodium Soup

Soup is a great food for winters. As long as it’s homemade or low in sodium. Low-sodium soups contain 140 mg or less of sodium per serving. “Reduced” sodium means that only 25% of the sodium has been removed from the soup. Stay away from recipes that call for cream, beef and salt, and stick to recipes that use chicken broth, vegetable broth or water as a base and contain lots of vegetables,

Menu ideas: Add canned or dried beans or lentils to your soup for extra fat-free protein and fiber. Beans reduce your appetite by slowing digestion and controlling blood sugar, which can help control appetite and improve mood.

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7. Whole grains

Quinoa and other whole grains like oatmeal, farro, bulgur, and buckwheat provide protein and fiber. Oatmeal makes a great winter breakfast or snack. It’s rich in zinc, which your immune system needs to function properly, and soluble fiber, which supports heart health.

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Menu ideas: Add cooked whole grains to your salads to keep you full longer, and buy whole grain breads, crackers and cereals. Adding cinnamon, cardamom or nutmeg to your oatmeal will enhance their flavor without adding calories, fat, sugar or salt.

Nuts like almonds, walnuts, cashews and pistachios are rich in antioxidants and trace minerals.

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