Nutritionist gave tips on a healthy Easter menu

Easter is a traditional time for family gatherings and festive treats. However, a heavy meal does not necessarily have to be harmful to health. On March 25, Tatiana Ivanova, a nutritionist at the K+31 network of medical clinics, told Izvestia about how to maintain a balance between taste and benefits.

According to the expert, the main principle of the Easter menu is moderation and balance. It is important to avoid excess calories, sugar, and fat by supplementing your diet with fresh foods, fiber, and protein sources.

"Colored eggs remain an integral part of the festive table. They are rich in protein, vitamins B12 and D, as well as healthy fats. Nevertheless, it is recommended to limit yourself to two or three eggs per person in order to avoid feeling heavy," Ivanova said.

Special attention should be paid to the traditional cake, which is usually high in calories. You can reduce the load on the body if you use whole grain flour, replace candied fruits with dried fruits and nuts, and glaze with a mixture of yogurt, cocoa and honey. This option will preserve the taste, but reduce the risk of sudden spikes in blood sugar.

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As hot dishes, the expert advises to abandon grilled meat and poultry in favor of baked options. Chicken or turkey with herbs without skin will be a healthier alternative and will help reduce the calorie content of the dish by about a third.

Also, at least half of the festive table, on the recommendation of a nutritionist, should be vegetable dishes with light dressings or lemon juice. Salads — from classic vegetable to fruit — will help to balance the diet.

At the same time, not only the food is important, but also the order of its consumption. The expert advises starting with salads and eggs, then moving on to protein dishes, and leaving desserts for last. Do not forget about the drinking regime: it is better to give preference to water, herbal teas and homemade lemonades without added sugar.

In February, nutritionist Roman Pristansky told how to maintain a fast and not lose it. According to him, this can be avoided if you do not starve, but make a balanced diet: add protein and fat sources, such as fish and seafood, diversify your diet and select calories so that there is no energy deficit.

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