This is a time when it’s easy to overdo it, so be careful.
The Christmas holidays are recognized by family gatherings, that is, by the moment in which there is that relaxation and in which you can devour any food without any sense of guilt. Despite this Christian tradition, you can still celebrate this date with a goal in your diet and nutritionist Jéssica Rodrigues will put together the recipe for a fit and tasty Christmas dinner.
First of all, is it possible to prepare a healthy dinner?
“It is possible to prepare a healthy dinner with dishes with less fat, salt and sugar without sacrificing flavor. Especially since at this time of year it is common to consume healthy foods, for example: fruits and oil seeds, which contain vitamins, fiber and fats good,” confirms Jessica.
What cannot be missing on the table are salads. It is important to remember that it is advisable to avoid the “snack” hours before dinner in order to moderate hunger.
“People opt for high-calorie foods and forget about salads. This cannot be forgotten. Salads are rich in fiber and help you not eat as much during dinner. You can add nuts or cheese, which help increase satiety. Whether at Christmas that on New Year’s Eve On New Year’s Eve, you need to eat your meals correctly, thus avoiding going without eating until dinner or having a “snack” to control hunger and optimize calorie expenditure”, explains Rodrigues.
During the Christmas period, meat consumption is not avoided and the difference is made at the time of purchase. Therefore avoid anything chemical-related and opt for “natural” condiments.
“When it comes to meats (proteins), avoid buying those already prepared or already seasoned, because they contain many chemical additives, such as preservatives and flavourings, sodium and in some cases even sugar. Prepare these foods at home with natural ingredients White foods , such as turkey, chicken, chester and fish, are excellent sources of lean protein. The ideal would be to roast or grill them”, guarantees the nutritionist.
Fit and tasty Christmas dinner
Prohibited:
Christmas skewer
– 10 tomatoes
– 10 mozzarella balls
– Basil leaves
– Oil
– Salt and seasoning to taste
– Toothpick
Christmas salad with mango and passion fruit sauce
– 1/2 head of iceberg lettuce
– 1 head of rocket
– 10 sliced cherry tomatoes
– 1 diced cucumber
– 100 g of Minas cheese
– 1 cup quinoa grains or 7-grain rice or brown rice
– 4 tablespoons of chopped parsley
– 1/2 cup broken cashews
Mango and passion fruit sauce ingredients:
– 1/2 sleeve
– A small passion fruit
– Spoon of honey
– A little bit of salt
Main door:
The bird will need to marinate for at least 10 hours. So, start preparing this recipe the day before dinner.
– 1 whole chicken
– 1 dessert spoon of dried oregano
– 2 sprigs of basil
– 1 sprig of rosemary
– 2 sprigs of thyme
– 1 dessert spoon of minced garlic
– Black pepper and salt to taste
– Olive oil (amount needed to marinate the chicken)
Note: This same recipe can be made for chester or turkey.
Accompaniment – rice with almonds and champagne:
– 1/2 cup of almond tea
– 3 cups of water
– 1 tablespoon of oil
– 1/4 chopped onion
– 2 cups rice tea (washed)
– 1 and 1/2 cups of champagne
– Seasoning to taste
Second side dish – passion fruit farofa with cashews:
– 2 sour passion fruits
– 100 g of butter
– 1/2 cup diced bacon
– 2 medium onions, thinly sliced
– 500 g of cassava flour
– 1/2 cup of raisins
– 1 cup of cashew tea
– Seasoning to taste
Sweet option:
– Melt the chocolate and eat with fruit or just fruit.
Note: remember to hydrate a lot
To know the minimum amount of water your body needs (35 x kg)
Example: 35 x 60 = 2.1 L/day.
National concern
This topic has not been updated in Brazil. The latest study on Brazilian consumption at Christmas was published by ABRAN (Brazilian Association of Nutrology) in 2017. The research found that only 8% of a group of 400 people managed to maintain their diet, compared to 55% , who admitted to “skipping” the regime and regaining balance, and 37% fail to comply with this food plan.
The group of 400 people of this experience is “scattered” in the states of Alagoas, Amazonas, Bahia, Espírito Santo, Minas Gerais, Pará, Paraná, Paraíba, Pernambuco, Rio Grande do Sul, Rio de Janeiro, Santa Catarina, São Paulo and in the capital Brasilia. At the same time, 57% of these citizens said they “snack” for more than an hour.
Who is she?
Jéssica Rodrigues has a degree in Nutrition from Unifran (University of Franca) and provides private care. Jéssica also graduated in Food Technologies from the IFTM (Federal Institute of the Triângulo Mineiro), on the Uberaba (MG) campus, and in management processes from the UNIP (Universidade Paulista). She has a postgraduate degree in clinical nutrition and eating behavior from USP (University of São Paulo) and is part of a master’s degree in new products at IFTM.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
