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The nutritionist prepares a suitable and delicious dinner;  look

The nutritionist prepares a suitable and delicious dinner; look

The Christmas holiday is defined by family gatherings, a time of such relaxation and when you can eat anything without feeling guilty. Despite this Christian tradition, you can still celebrate this date with purpose in your diet Nutritionist Jessica Rodriguez We will compile the recipe for a suitable and delicious Christmas dinner.


Photo: Shutterstock/SportsLife

First, is it possible to prepare a healthy dinner?

“It is possible to prepare a healthy dinner with dishes that contain less fat, salt and sugar without losing flavour. Especially since it is common at this time of year to eat healthy foods, for example: fruits and oilseeds that contain vitamins, fiber and good fats,” confirms Jessica. .

What can't be missed on the table are the salads. It is important to remember that it is recommended to avoid this “snack” hours before dinner so that hunger can be alleviated.

“People choose high-calorie foods and forget about salads. This cannot be forgotten. Salads are rich in fiber and help you not eat too much during dinner. You can add nuts or cheese, which helps increase satiety. Whether at Christmas or New Year’s Eve.” “On New Year's Eve, you should eat your meals correctly. This way, you avoid going without eating until dinner or 'snacking' to help control your hunger and improve calorie expenditure,” explains Rodriguez.

Meat consumption is not avoided at Christmas time, the difference is at the time of purchase. So, avoid anything related to chemistry and choose “natural” spices.

“When it comes to meat (proteins), avoid buying ready-made or already seasoned meat, as they contain a lot of chemical additives, such as preservatives, flavourings, sodium and even sugar in some cases. Prepare these foods at home using natural” seasonings. Choose meat. White foods, such as turkey, chicken, chard and fish, are great sources of lean protein. Ideally, they should be roasted or grilled,” confirms the nutritionist.

Christmas dinner is appropriate and delicious


Christmas skewer

– 10 tomatoes

– 10 mozzarella balls

– Basil leaves

– oil

– Salt and spices as desired

– Toothpicks

Christmas salad with mango and passion fruit dressing

– 1/2 head of iceberg lettuce

– 1 head of arugula

– 10 cherry tomatoes, chopped

– 1 cucumber, cut into cubes

– 100 grams of Minas cheese

– 1 cup of quinoa, 7-grain rice, or brown rice

– 4 tablespoons of chopped parsley

– 1/2 cup crushed cashews

Ingredients for mango and passion fruit sauce:

– 1/2 Tommy sleeve

– A small passion fruit

– A tablespoon of honey

– a pinch of salt

the Maine plate:

The bird will need to marinate for at least 10 hours. So, start preparing this recipe the day before dinner.

– 1 whole chicken

– 1 dessert spoon dried oregano

– 2 basil sprigs

– 1 sprig of rosemary

– 2 thyme sprigs

– 1 tablespoon minced garlic

-Black pepper and salt as desired

– Olive oil (the amount needed to season the chicken)

Note: The same recipe can be made for cheddar or turkey.

Accompaniment – rice with almonds and champagne:

– 1/2 cup almond tea

– 3 cups of water

– 1 tablespoon oil

– 1/4 chopped onion

– 2 cups of rice tea (washed)

– 1 1/2 cup champagne

– Spices as desired

Second side dish – passion fruit farofa with cashews:

– 2 sour passion fruit

– 100 grams of butter

– 1/2 cup bacon, cut into cubes

– 2 medium-sized onions, cut into thin slices

– 500 grams of cassava flour

– 1/2 cup raisins

– 1 cup cashew tea

– Spices as desired

Dessert option:

– Melt the chocolate and eat it with fruit or fruit only.

Note: Remember to moisturize often

To know the minimum amount of water your body needs (35 x kg)

Example: 35 x 60 = 2.1 liters/day.

National attention

This topic has not been updated in Brazil. The last study on Brazilian consumption at Christmas was released by ABRAN (Brazilian Association of Dietetics) in 2017. The research found that only 8% of a group of 400 people managed to maintain the diet, compared to 55%, who admitted that “They “skipped” the regimen and regained balance, and 37% of those who failed adhered to this diet plan.

The 400-person group from this experiment is “spread” across the states of Alagoas, Amazonas, Bahia, Espírito Santo, Minas Gerais, Pará, Paraná, Paraíba, Pernambuco, Rio Grande do Sul, Rio de Janeiro, Santa Catarina and São Paulo. In the capital, Brasilia. At the same time, 57% of these citizens said that they eat a snack for more than an hour.

Who is she?

Jessica Rodriguez graduated in Nutrition from Universidade Franca and provides private care. Jessica also graduated in Food Technology from IFTM (Instituto Federal de Triangulo Minero), Uberaba Campus (MG), and Management Operations at UNIP (Universidad Paulista). She holds a postgraduate degree in Clinical Nutrition and Eating Behavior from USP (University of São Paulo) and is part of the Master's degree in New Products at IFTM.

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