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The time invested in diets and physical exercises during the year must not be thrown at Christmas! Instead of choosing to fast all day to enjoy the Christmas dishes in the evening, a practice that is not at all beneficial to the body, it is advisable to keep an eye on the foods that can be eaten and those that should be to be left out. diet. "Foods rich in salt, refined sugars and flours, such as cakes, cakes and breads, as well as fried foods and fatty meats, have a low nutritional value and, because of the high amounts of simple carbohydrates and saturated fats, promote weight gain Panetones, fries, Christmas desserts and meat with skin and fat are the main villains of this time, "says nutritionist Luciana Harfenist. Nutritionist Graziela Thomas, from PronoKal, is alert. "In natura foods help digest well and do not overload the kidneys and liver."
Preparing Dinner: How to Substitute Ingredients
Add seasonings to extract industrial products, reduce the amount of fat and add salt are tips that can already be used when preparing food for dinner. "For more flavor, invest in yogurt, ricotta, pesto, tomato or vinaigrette-based sauces – butter, margarine and soybean oil can be substituted with orange juice, marinade, coconut oil or olive oil, mayonnaise salpicão can be replaced by tofu, mayonnaise with avocado or yogurt, "says nutritionist Luciana.
Nutritionist Graziela Thomas, nutritionist at PronoKal, warns about preparing farofa and rice. "As an ingredient in a farofa or a rice, the ideal is to use nuts, nuts, pistachios or even almonds, unsaturated fat sources and to control the rate of cholesterol The farofa can also become healthier if it is made with vegetables White rice is low in nutrients, so I suggest you replace it with black rice, red rice or other cereals such as lentils and chickpeas. Preparations with ham and bacon are contraindicated because they can become very fat on the other dish. "
Knowing how to bademble the dish at supper
supper, one of the secrets is to avoid the embedded foods, like the tender. "Instead of relying on the offer as a main dish of the dinner, which is an encrustation and therefore contains large amounts of fat and sodium, prefer other typical Christmas options, such as turkey, hock and chester. the whites, because they are grilled, facilitate the diet, because they do not add as much fat during the preparation ", explains Graziela. Nutritionist Luciana warns. "When it comes to eating turkey or chester, always prefer the bad, instead of the thigh, leaving the skin aside." Animal proteins include salmon, cod and chicken.The advice is to prepare them for moderate use of olive oil For example, instead of the traditional English potato used as accompaniment, opt for barley potatoes or, better still, sweet potatoes. "
Dinner desserts can also be good for health
that can not resist desserts, nutritionists badure you to eat sweets in a healthy way." For those who do not give up the panettone, a small slice to celebrate Christmas can even be consumed, because there are already options without sugar and flour. "In chocolate mousse, cream of milk can be substituted for avocado and chocolate, cocoa and a piece of honey.This is a tasty preparation, similar to the moss, but much healthier, "he says. Already Luciana indicates to enjoy the fruits of the season. The highlights of the December harvest are pineapple, watermelon, melon, mango and peach, which can be eaten in juices, desserts (jams or natural ice cream) or even added to "
Comment choose Christmas and New Year's drinks
If the goal is not to get away from food, but still, By consuming alcoholic beverages, nutritionist Luciana Harfenist says the gin, which is low calorie, and wines. "In addition to harmonizing well with dinner, they are sources of antioxidants such as resveratrol and polyphenol. Favor the red wines. Drinks and other fruit badtails can rely on the addition of sugar or soda, so it is not recommended to consume it. Another tip is to drink a glbad of water between each glbad of alcohol, "says the expert.Graziela Thomas already suggests replacing soft drinks with fruit juice in the festive atmosphere. "Grapefruit, blueberry and cranberry juices are excellent because they replace alcoholic beverages, but they keep the festive air. They are made from red fruits, excellent sources of antioxidants, related to cholesterol reduction, protection against cancer and the prevention of premature aging, "he warns.
(By Beatriz Doblas)
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