April 12, 2022 – 12:46 p.m.
Dr. Ramon Madariga, “Dr. Raman Madariga” of the Missionaries Province Health Park shares some recommendations for the community on healthy eating during the holy week of the Christian holiday. They recommend avoiding excessive, varied, balanced and healthy food, which becomes a habit and can persist over time.
In this context, Mrs. Florencia D’Achari, from Nutrition Service, explained that “every meal plan must respect the 4 rules of food: quantity, quality, harmony and sufficiency, to guarantee that it is good”.
He also mentioned that on these dates it is important to highlight the foods that have positive and negative aspects for our normal diet. “With regard to positive foods, it is worth highlighting an increase in the consumption of fish, which is beneficial for our body because it contains healthy fats that lower cholesterol levels. It is therefore advisable to follow this custom. Make it part of your regular diet, don’t wait for a date to include it.
Along the same lines, the professional addressed the negative aspects. “In this case, I would be talking about an excess of portions of high-calorie foods, which are eaten at Easter. Among them are the chiapa, the Paraguayan soup, the corn cakes, the threads and the Easter eggs where the main recommendation is to control the portions.
After providing details on the positives and negatives of specific Easter dishes, it explains how to make a healthy dish. “Generally, a dish should consist of carbohydrates, proteins, healthy fats, vitamins and minerals. Half of the plate must be made up of vegetables (raw or cooked), 1/4 of meat, legumes such as: peas, beans, lentils or chickpeas, or eggs, while the remaining 1/4 consists of cereals or vegetables, which are potatoes, sweet potatoes, cassava and corn.
For the example he gave, “At lunch or dinner, we can include Paraguayan soup, which is a complete meal in terms of carbohydrates, proteins and fats; in which it would be necessary to add vegetables of all kinds and all colors, these salads. Can be eaten raw or cooked (roasted, broiled or broiled), to make a complete and healthy dish”.
On the other hand, he argued that “we must not forget that we must continue with our healthy diet, without restricting ourselves but with portion control”.
In addition, Florencia d’Achari emphasized general recommendations. It is recommended to drink 8 glasses of water a day as your main drink, avoiding soft drinks or alcohol. Continue physical activity. The World Health Organization recommends 30 minutes a day.
At that time, he added, “We should consume fruits and vegetables in different ways. The Food Guide recommendation for the Argentine population is 5 servings a day. Make 4 daily meals, breakfast, lunch, breakfast and dinner, try not to skip them so that the next meal is not large, adapted to the needs of our body”
In this he said that it is necessary to plan meals, in this way it is possible to avoid waste and leftovers in the remaining days.
Regarding chocolate, the professional said that the most recommended consumption of dark chocolate, which contains 60-70% cocoa, generally contains a lower amount of sugar than a milk chocolate presentation.
In addition, Mrs. Florencia de Acharya shared some ideas for a healthy recipe with chocolate to share with the family and especially the children: “A good option is to bathe the fruit in chocolate and put it in the freezer. So that it can harden. Another recipe could be oatmeal cocoa truffles.
Recommendations for people with diabetes
In the case of people with diabetes, the professional gave them some recommendations to help them have a good Easter and reduce the risk of hyperglycemia or hypoglycemia, “It is very important to include fruits, vegetables, legumes, cereals such as: oats, bran.” and dried fruits; seeds, barley, rolled oats, breads made from whole wheat; al dente pasta or 100% durum wheat”.
“The recommendation is to make homemade preparations with authorized ingredients, to do a physical activity in which the whole family can participate, and to eat foods that give us more satiety, accelerate intestinal transit, prevent constipation.” provide benefits and lower blood sugar,” he said.
In the end, he stressed that the most important thing is a varied, balanced and healthy diet, which becomes a habit and can be maintained over time.