Search
Language
Easter and diet 10 tips from a clinical dietician
Table of Contents
1. Keep your temper
Easter meals tempt with appearance and taste. A richly folded table makes it easy to try anything, often in large quantities. However, excessive consumption can lead to weight loss, digestive problems, as well as a sudden jump in blood glucose levels, which promotes drowsiness and weakens the body. To avoid overeating, choose a small plate, apply smaller portions to it, and enjoy each meal. Instead of eating all the meals, it's better to choose a few of your favorite meals and eat them slowly, thoroughly digesting.2. Prepare more valuable replacements
Instead of giving up your favorite flavors, look for lighter alternatives that will not only be less calorific but also have a more beneficial effect on your health. For example: May be replaced with natural yogurt or avocado, which provides unsaturated fatty acids; White, processed flour in baked goods is best replaced with whole grain flour, which enriches dishes with precious fiber; instead of fatty meats such as sausage sauce or carrot sauce, choose poultry or fish that contain beneficial levels of omega-3 fatty acid; in the case of sweet classical sugars, you can replace them with starchy, but in smaller varieties of erythrocytes, which are equally beneficial for calcium or calcium fats;3. Eat more fruits and vegetables
In order to maintain balance, Easter meals may require a greater addition of vegetables and fruits to the diet. These products are not only low in calories, but also a source of valuable vitamins, minerals, fiber, and antioxidants that support the functioning of the immune system, improve digestion, and have a beneficial effect on the overall health of the body.4. Don't give up physical activity
It is worth remembering that even during the Easter season, regular physical activity plays an important role in maintaining health and well-being. Although the holiday menu can be heavy and the daily routine is often more focused on rest, exercise helps maintain energy balance, improves digestive processes, and positively affects mental fitness. Even moderate activity such as walking, stretching exercises, family yoga, or outdoor toys can bring enormous benefits.5. Limit your alcohol intake
Alcohol often accompanies holiday meals and family gatherings. However, it is worth considering limiting it or giving it up altogether. Alcohol provides so-called empty calories, has no nutritional value, and its excess can lead to many health problems. It also weakens the ability to make rational dietary decisions because it increases the tendency to reach for high-calorie and low-nutritional snacks (P. Christiansen et al. 2016).6. Eat carefully
It's easy to lose control of what and how much we eat at Easter. That's why it's important to practice mindful eating. Pay attention to the taste, smell, texture and temperature of food, as well as the signals from your body. Try to eat slower, enjoy the taste and aroma of food. Give your body time to send a signal of satiety.7. Listen to your body
The conscious approach to food mentioned in the previous guide also includes the ability to listen to the signals sent by the body. Often in the Christmas atmosphere, eating becomes an automatic activity out of habit, for company, or because of a variety of flavors rather than an actual hunger. Paying attention to one's own nutritional needs helps to avoid overeating. If the body gives a signal that one is already eaten, it is worth accepting this condition instead of eating after another portion.8. Avoid eating too much
Although it may seem harmless, frequent eating can lead to excessive calorie intake, digestive disorders, and weight loss. Small snacks, especially those rich in simple sugars and trans fats, can also cause rapid increases in blood glucose levels that affect energy and mood swings. To avoid uncontrolled eating, it is important to take care of well-balanced, saturated meals rich in protein, fiber, and unsaturated fatty acids.9. Take care of the irrigation
Proper hydration of the body is essential for proper functioning, especially during the holiday season. Regular drinking of water supports metabolism, facilitates digestion and helps to avoid confusing thirst with hunger.10. Remember, Easter is only once a year!
Christmas is a time of joy, to meet with loved ones, and to celebrate traditions, including culinary ones. It is not worth stressing yourself too much with a diet. Two days of more abundant food will not destroy healthy habits if you keep a balanced diet and physical activity every day.
