Recommendations for a balanced diet in the great post (video)

Fasting is not only starvation and maximum restrictions. It is also an opportunity to experiment in the kitchen, discovering new dishes for itself and giving the body the necessary nutrients.

Do not think that lentils and bread with olives are all that you can afford. Try the new one, try to diversify the salads and make them more saturated, invent various options for healthy snacks and snacks. Using the advice of experts, you will receive a balanced diet and a feeling of satiety, the fullness of energy and beautiful health.

Plant proteins

For the correct functioning of the body and maintaining muscle mass, protein is simply necessary. And if animals are unacceptable in post, then use plant alternatives. Their sources are legumes (lentils, chickpeas, beans), cinema, tofu and nuts. They are able to perfectly replace meat and dairy products, giving a prolonged feeling of satiety.

Correct combination

For better absorption of nutrients, try to combine beans with corn or lentils with rice. With joint use, these products create a complete amino acid set, providing the body with the necessary building blocks for muscles and overall well -being. Thus, you can get all the proteins necessary for the body.

Useful fats

Sources of beneficial fats are olive oil, tahini, nuts, avocados. They will not only remain a feeling of satiety, but also give your dishes a kind of taste. There are many options:

• a handful of nuts as a quick snack;
• olive oil salads;
• Tahini on whole grain bread.

These fats play an important role in the assimilation of fat -soluble vitamins, such as A, D, E and K, which makes their presence necessary for proper nutrition.

Each meal – with vegetables

Vegetables are rich in fiber to help proper digestion. Choose multi -colored vegetables – carrots, pepper, spinach, broccoli – to add more vitamins and antioxidants to the diet. Try adding them in different types: raw in salads, steamed or baked with herbs, in the form of a smoothie.

Caution with carbohydrates

During fasting, bread, potatoes and pasta are often consumed. But pay attention to quality: give preference to whole grain options, rich fiber, which helps stabilize blood sugar and improves digestion. Try adding proteins and healthy fats to dishes containing carbohydrates to slow down their assimilation and maintain a feeling of satiety longer.

Vitamins and minerals

Make sure your menu has enough vitamins and minerals. Fasting can affect the level of some important nutrients: iron, calcium, vitamin B12 and zinc. In order to avoid their deficiency, include legumes, nuts, tahini, figs and green leafy vegetables in the diet.

Iron from plant springs is better absorbed if you use it with vitamin C, so combine lemon or pepper lentils or pepper. Vitamin B12 is absent in plant foods, so a food supplement may be required to satisfy this need.

Useful snacks

The correct choice of snacks will help to avoid the feeling of hunger between meals and maintain a stable level of energy. Give preference to natural and nutritious snacks, rich in useful fats and fiber: fruits, nuts, takhini with honey.

You can try cereals without animal products, energy balls from dates and nuts, rice crackers with peanut oil. If you like salty snacks, then excellent options can be the quenching hunger of olives, fried chickpeas, humus with whole grain crackers.

The great post can be a great opportunity to change or update your habits in food, discover products that you have not tried before, and at the same time remain energetic, vigorous and, of course, healthy.

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