1. Prioridade às frutas, verduras e legumes
Nas festas de Natal se prepara receitas especiais. Os pratos são mais elaborados e incluem ingredientes que, frequentemente, são calóricos e contêm grandes quantidades de açúcar, sal ou gorduras saturadas. O encanto dessas celebrações está ligado, em parte, às novidades gastronômicas. Haverá canapés de todos os tipos, de enchidos, carnes, frutos do mar, bolos e outros doces… Mas por que não incorporar também pratos com verduras, legumes e frutas?
A ideia não é que os vegetais sejam um simples acompanhamento e fiquem relegados a um canto da mesa, mas que ocupem um lugar de destaque no menu. De entrada com patês vegetais, canapés com crudités de legumes, saladas coloridas, sobremesas com frutas… Existem muitas opções para melhorar o perfil nutricional de refeições e jantares. Além disso, a ordem é importante: se você começa com pratos de legumes ou produtos hortícolas, é muito provável que se ingieran menos calorias ao longo da refeição.
2. Tomar cuidado com o tamanho das porções e sobremesas
Com tanta abundância de comida, é mais importante do que nunca, observar o tamanho das porções. A variedade de alimentos incita-o a testar tudo e, se um se serve das mesmas quantidades de sempre, você acaba comendo um pouco mais. Além disso, há que manter essa “colher de sopa extra de avó”: quanto mais alimento é ter no prato, mais se comerá. A louça, neste sentido, desempenha um papel fundamental. Este detalhe é de que cuida especialmente no Natal, mas, além do estético, há que saber que algumas características da louça, como o tamanho do prato, influenciam a quantidade de alimentos que se comem.
Imagem: iaroshenko.marina.gmail.comAs sobremesas são um ponto preto, as refeições de natal, e não só pelas típicas discussões que possam surgir. E é que é normal que, por estar sentados conversando e ter comida na frente (a partir de alguma tosta solitária até os polvorones que se têm servido com o café), se esgote bicando sem ter fome e não apenas um dar-se conta. Isso acontece porque estar expostos a alimentos saborosos e visualmente atraentes consegue alterar o mecanismo de regulação do apetite. Para quem adora sobremesas finas, o melhor que você pode fazer é pegar a mesa e continuar a conversa, dando um longo passeio: assim evitará comer além da conta e, além disso, fazer um pouco de exercício.
3. Vigiar as bebidas
Se a comida ocupa um lugar central nas celebrações de Natal, as bebidas não ficam para trás. Com tantos brindes, encontros e bons desejos para o ambiente, estas datas são bebe além da conta. Tanto o álcool como as bebidas açucaradas e as bebidas energéticas são um problema importante. Primeiro, porque contêm calorias vazias que são engolidos sem observá-lo (dois copos de vinho branco possuem quase a mesma quantidade de calorias do que um prato de lentilhas cozidas). Segundo, porque o álcool e as bebidas açucaradas são prejudiciais à saúde e estão associados a diversas patologias (mais ainda se bebem em excesso). E terceiro, porque as bebidas energéticas, muito de moda nestes tempos, têm preocupantes quantidades de açúcar, cafeína e outras substâncias estimulantes, como a taurina ou guaraná.
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