A nutritionist gave tips on how to make a New Year's menu with healthy dishes
Soon every family will start preparing for a festive feast. Tatyana Meshcheriakova, a nutritionist and expert in the field of healthy eating at Level Kitchen, told Izvestia on December 22.
According to her, you should not be afraid to reduce the number of dishes. Thus, you can safely remove from the menu new, not previously tried exotic dishes and products that may cause allergic reactions and food intolerance. At the same time, there should be room on the New Year's Eve table for fruit assortments, slices and skewers.
"Portioning allows you to try different dishes, but in small quantities. Fruit dishes will not only make the New Year's feast easier, but will also be an easy and tasty option for dessert," the expert said.
At the same time, she recommended choosing lightened versions of dishes. As the nutritionist explained, complex combinations with a large number of ingredients is a big load for the stomach and the entire digestive system, especially at night. The most suitable recipes for dishes that are made from two to four ingredients.
"For New Year's Eve, it's best to choose light vegetable salads made from both raw and heat-treated foods, emphasizing different vegetables: warm eggplant and pepper salad, salad with cherry tomatoes and avocado, pumpkin salad. Even the usual salad of cucumbers and tomatoes can be presented festively, adding your favorite salad leaves and sauce based on Greek yogurt, olive oil, balsamic sauce or lemon juice. Sauces based on cream and sour cream at night are better to exclude," - said Meshcheryakova.
Speaking about hot dishes, she specified that everything that can be steamed or baked is welcome. At the same time, fried and smoked options are best excluded, they are more caloric and contain a lot of excessive E additives.
"The main provocateurs of overeating are products with flavor enhancers, salt, sugar and various flavorings. These are boiled-smoked and cheese sausages, as well as pickled dishes. Even a small amount of these snacks increases the appetite at night. The sodium glutamate included in them increases the sensitivity of receptors, gives an aftertaste and provokes to repeated consumption of the same dish in large quantities", - explained the doctor.
The expert emphasized that the same situation with sweet carbonated drinks and alcohol, with which the number of portions eaten overnight in most cases increases two to three times.
In addition, the nutritionist told about a useful tradition that will allow you not to overeat and continue the holiday - the transfer of dessert time from the night to the first half of the day on January 1. Such an option is a great excuse to continue the feast without harming digestion, she believes.
"If you can not give up sweets on New Year's Eve, leave on the festive table light and not oily desserts based on alternative flours - almond, chickpea, oatmeal, using wheat bran, with light fruit or berry fillings," - added the expert.
In this case, the main prevention of overeating on New Year's Eve will be a full meal during December 31. It is especially important on this day to keep dinner preferably around 18:00-20:00, the expert pointed out.
"By the way, it is the pre-holiday dinner can become not only useful, but also a family tradition to see off the passing year, remembering the best that was in it. And the New Year's Eve itself to meet already satiated, at a lightened holiday table," - said Meshcheryakova.
Earlier, December 2, it was reported that the association of producers and suppliers of food products"Rusprodsoyuz" calculated the cost of products for the New Year's table. In total, Russians will need at least Br8.1 thousand. This money will be spent on the necessary ingredients for traditional salads - for herring under a fur coat and Olivier, as well as for sandwiches with red caviar and butter, chicken meat, cuts of cheese and raw smoked sausage, tangerines, champagne and chocolates.
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