Easter lunch without fear: the dietitian’s advice before, during and after the holidays

Christmas with your family, Easter with whoever you want , says the old proverb. The only constant is that we will always be struggling with lunches, dinners, aperitifs, desserts. How to face the Easter lunch without fear? Here the dietician gives us excellent advice to follow before, during and after the holidays. Advice that is always valid for any celebration involving more abundant and rich meals than usual.

At Easter we always eat a little more. Not just for lunch and dinner. It is above all the desserts of the period, such as Christmas sweets, that draw us into temptation. Between pastiere, chocolate eggs and other local traditions it is a real nightmare for those on a diet.

Here, then, we wanted to investigate the matter with Dr. Alessandra Parisi dietician , of MioDottore who joined the online video consultancy project activated by the platform, to understand how to behave in these limited days of celebration that could put all ours at risk. efforts to stay fit.

How to approach Easter lunch if you are on a diet

If it is true that Easter is limited to only two days , compared to the wider Christmas period, it is also true that tradition has it that we start with a challenging menu from the morning, with the classic Easter breakfast , which includes coral, offal and artichokes. in Lazio, eggs, bread and cheese pizza in Umbria, casatiello in Campania, the colomba and typical regional sweets, such as the Neapolitan pastiera, the sweet pizza of Civitavecchia and many others.

How can you cope with this holiday if you are on a diet? First of all, you need to understand why you are on a diet: if you need to lose weight and are following a low-calorie Mediterranean diet, a couple of days with some exceptions are not so serious, just start following your diet the day after Easter Monday and increase the physical activity in the following days by 5-10%.

If, on the other hand, you are following a diet for a disease, the advice is not to be tempted and to continue with your healthy habits.

The perfect Easter menu for those on a diet

If it proves too difficult to continue to follow the diet prescribed by the doctor during these holidays, a compromise can be reached.

Easter breakfast

First of all, in the morning you can have a healthy breakfast with the family, taking care to consume lean cold cuts: therefore not the classic coral, but a raw ham deprived of visible fat or a boiled egg, accompanied by a small slice of pizza al cheese and a bitter coffee. In fact, it is good to remember that salty breakfast has a lower impact on blood sugar and maintains a sense of satiety for longer.

Easter lunch

As for lunch, the first course usually consists of pasta with meat or fish sauce and a portion of 60-80 g can be eaten without fear. The second dish includes, in a good percentage of Italian tables, fried or baked lamb. A medium portion (the size of the palm of the hand) of baked meat can be eaten, taking care to combine a sour vegetable instead of the classic baked potatoes.

I also recommend starting the meal with vegetables , then using them as an alternative to the classic appetizer of meats and cheeses, rich in fat and calories. Grilled zucchini and eggplant, pinzimonio with celery, raw carrots and fennel, spinach salad with walnuts, parmesan and pomegranate flakes are tasty and healthy suggestions for the whole family.

Can Easter sweets hurt? Which are the lightest (if any) according to the Italian gastronomic tradition

Sore point: the dessert. There are no light desserts in the Italian tradition, at Easter the colomba and chocolate eggs are a must, as are the pastiera, the Easter pizza, the cheese and the cassata. Furthermore, in recent years, the classic colomba has given way to sweets that have the shape of the dove, but which are more elaborate and rich in creams.

Desserts by themselves do not have a negative value. The point is the quality of the chosen product, the portion and frequency of consumption. For example, if the breakfast was made with a sweet, such as colomba or pastiera, it will be good to avoid eating other desserts on the same day.

Chocolate Easter eggs, which ones to choose to limit the damage

If, on the other hand, you want to taste the dessert after lunch, the suggestion is to prefer the high quality chocolate egg, 80% dark or more, and to eat 30 gr. In fact, among all the typical sweets, dark chocolate is the least harmful, being also rich in polyphenols and flavonoids. Furthermore, if of excellent quality, it contains only 4 ingredients:

  • cocoa mass
  • cocoa butter
  • vanilla
  • soy lecithin

Spirits are to be avoided, commonly known as digestives, but which actually burden digestion and provide many calories with no nutritional value.

Can the pre- and post-Easter diet really help to avoid putting on too many pounds?

The only way to allow yourself a couple of days with a different and richer menu than usual is to pay attention to your diet every day and practice constant and daily physical activity. This, in the absence of pathologies, does not necessarily mean having to follow a pre-established diet, monotonous or without attention to taste, but rather learning to eat, to replace foods of similar composition and recognize the necessary quantities even when you do not have the scale. . Physical activity must be experienced as a pleasant moment of self-care, not as a punishment or an imposition. With these correct habits, it won’t be difficult to maintain your weight even after the holidays.

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