We simply do not eat “with our heads down”, we sabotage ourselves. We eat sweets at the end of the meal fruits, if we want to take “a healthy life“. combine meat of lamb with “something light”, such as peas, and we eat bread no matter how heavy we are. All these are mistakes that the scale does not forgive.
How “apart from What and air, everything gets fat “, as he explains for Ziare.com nutritionist Camelia Olteanu, it is important to make informed choices. And as Easter announces a period of abundance, it is a good starting point in our education in nutrition.
Easter is approaching and a new period that could be one of excesses. Can you give us some advice on the right combination of foods during this period? Are there combinations that it would be better not to make, “forbidden combinations” from the nutritionist’s point of view?
From my point of view, nothing is forbidden in terms of nutrition, but several factors must be taken into account:
– general condition of health, any conditions existing
– age
– weight condition: underweight, normal weight, overweight or obese
– diverse allergies known or unknown
– the time of day when the meal is served
– the quantities of food
– how to prepare
– combinations between foods
In general, I do not like to combine meat and fish with foods high in starch, such as beans, peas, corn, chickpeas, lentils, pasta, polenta, rice, bread. These combinations produce fermentation and its aftermath – abdominal discomfort, flatulence, cramps, bloating.
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It seems to me an unfortunate combination of sauerkraut with ciolan, smoked meat, rice, a suggestive example being the traditional Romanian food: sarmale with sour cream and polenta.
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Fruits should not be eaten immediately after a meal, for the same reason, plus increased secretion insulin pancreatic, which will further cause the deposition of energy given by food in the reserves of adipose tissue – that is, will increase the layer of body fat.
If you can’t give up sweets, at least not to be eaten at the end of the meal, but for the afternoon snack, leaving about three hours away.
Also pay attention to water consumption: not during the meal! Or 15-30 minutes before or 30 minutes after the meal.
Alcoholic beverages should be consumed occasionally and in small quantities, especially hard drinks. Have calories, so you gain weight and your appetite increases. Attention, those who want to lose weight!
What should breakfast, for example, look like? What should it contain and in what quantities?
The opinions of nutritionists are very different. How many nutritionists, so many opinions. My opinion is that during the day you should eat a little of all food groups: meats (meat or fish), lactate, legume, fruits, cereals, so as not to deprive the body of the necessary nutrients: proteins, carbohydrates, lipids, vitamins, minerals, fibre.
For this reason, I prefer a mixed breakfast in the morning, consisting of animal proteins and lipids, combined with proteins, carbohydrates, minerals, vitamins and fiber.
An example of breakfast would be: a hard boiled egg / soft / in a non-stick pan with 250 g raw vegetables (tomatoes / peppers / cucumbers / peppers / radishes / green onions). Depending on your body weight, you can also add, for example, a slice of bread with 50-100 g of Telemea cheese. For Easter, this type of breakfast, with a red egg, would be most appropriate.
Another example can be: a carbohydrate breakfast consisting of cereals with milk or yogurt/ sana / chefir. This is also okay, but many people will feel hungry after 60-90 minutes because they will suffer from mild hypoglycemia. Let’s not forget that it’s just whole grains, without sugar, Chocolate etc.
What about lunch? Is it correct to eat lamb soup and steak and dessert (cake, Easter) at the same meal?
Great care for lamb! Like any young animal, it contains a lot of collagen, which is difficult to digest and causes abdominal discomfort.
Cozonac or Easter should be consumed as a snack and not more than 100 g.
But what should dinner look like from a nutritionist’s point of view? Can you give us some ideas?
Generally, you can eat one at dinner salad assorted from lettuce, tomatoes, cucumbers, radishes, peppers, green onions, a little of each or only with 2-3 vegetables (it can be cabbage or endive, etc.), with a little olive oil and lemon juice or vinegar balsamic and 100 g lean meat or cheese.
Dinner on the first day of Easter should be easier, given the meat-rich lunch. I only recommend a salad of vegetables.
The way food is prepared matters a lot in a proper diet. Meat, fish and vegetables can be steamed, grilled, baked, boiled, less or not at all fried or breaded (snitele).
How many meals is it right to have a day?
The general opinion is that the most correct would be to have three main meals: breakfast, lunch and dinner and two snacks, one in the middle of the morning and one in the middle of the afternoon, when, physiologically, everyone suffers from a slight drop in blood sugar. and needs carbs (we take them from fruits, vegetables or skim milk).
Dinner should be eaten no later than 19:00 – 19:30, about three hours before bedtime. It’s not an excuse to eat at 22:00, because we still go to bed at 1:00 at night.
Is the habit of eating bread at the table correct? What should be the maximum amount allowed and at what meals can it be consumed?
You can eat bread if your weight allows. If not, it will be consumed occasionally and only for breakfast, about 40 g (a square slice). 100 g bread at 250 Kcal!
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What sweets can be eaten at what time of day and in what quantities?
Sweets should only be eaten occasionally if you are overweight or obese: holidays, holidays birth, possibly also on Sunday.
Sweets are a combination of sugar, white flour, fats, possibly eggs and milk, a combination that is a calorie bomb and does not contribute in any way to the health of the human body. Plus it causes addiction.
And in terms of fruit should we pay attention to quantities?
The fruits should be eaten daily, fresh, for snacks, about 200 g / snack. Great care: the fruits also fatten in large quantities!
Seasonal fruits are preferred. Fresh drinks will be drunk only by underweight people, the elderly or the sick. The others gain a lot of weight, plus they lose fiber and vitamin C during cooking.
During Easter, what can we do to ease digestion?
Let’s eat a little, varied, consume one what do you have of plants 30 minutes after lunch and go for a walk instead of leaning in front of the TV and munching various: seeds, fluff, pretzels.
How many eggs can we eat at most in one day? What about meat?
1-2 eggs / day, at intervals of 2-3 days. As for meat, I recommend about 100 g daily, but it is not wrong even if we eat meat only 2-3 times / week.
After the holidays, what steps can we take to correct the wrong done, if, however, we have exaggerated one day?
Let’s focus a few more days on the consumption of cooked and fresh vegetables, in the form of salads, fresh fruits and skim milk. Necessarily to exercise, to practice a sport that makes us happy, to fight sedentary lifestyle. Consume plenty of fluids (plain water, unsweetened tea) to make the kidneys work easier, after the effort made to process large amounts of animal protein.
Are there any foods, combinations that help us lose a pound or two?
I can tell you that except for water and air, everything gets fat if we do not take care that the energy received from ingesting food is less than or at least equal to the energy our body needs. Otherwise, we get fat. We want to eat more, we have to do a lot of sports. The scale is our most sincere friend, he tells us the truth in front of us.
There are no miracle foods or food combinations, although the Internet and advertising abound in such nonsense. If there were, nutritionists would be the first to look like top models.
In your opinion, what are the most harmful habits of Romanians in terms of food?
It is eaten much more than the body needs, it is eaten under the impulse of mental states (stress, upsets, frustrations, but also joys), there is no opportunity to jump a little. It is eaten a lot on birthdays, legal and religious holidays, at weddings, baptisms, funerals, memorials.
Food is mixed, quantity prevails over quality and huge amounts of alcoholic beverages of all kinds and sweet carbonated juices are consumed. There are people who drink water only when they take a medicine or possibly wash themselves.
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