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New Year in a healthy body: proper nutrition at the festive table

A festive night is about to come, and almost each of us will have dishes familiar from childhood: salads with mayonnaise, hot dishes and, of course, dessert. However, we are sure that the holiday is not a reason to forget all the principles of proper nutrition and postpone the dream of a healthy body until some Monday. I'll start with the New Year, right after the holiday weekend - that's not our motto! Why then blame yourself for an extra spoonful of Olivier and restore in difficult training what can be saved.

Contrary to assumptions, you do not need to eat vegetables alone, watching the happy neighbors at the table. You just need to change the family menu a little. Really, the same type of dishes have not bored anyone yet? Discuss this issue with your loved ones, surely everyone has their own suggestion that will help you plan New Year's Eve dishes. Beforehand, the whole family can make a shopping list. Choosing food and preparing meals together will help you understand each other's eating habits.

Tip : When making your list, do not try to include only natural products in it - let your loved ones make their own choice. The main thing is that everyone listens to themselves and their body, but understands the benefits and harms of foods.

A few useful rules

On holidays, remember that your goal is to enjoy food .
It is important not to overeat, that is, stick to the usual serving size. Find unusual dishes on the table. After all, it makes no sense to lean on what is available to you at any other time.

On a holiday, eat as usual.
If you are used to eating by the clock or following a certain routine, then the holiday should be no exception. Don't go hungry all day. Light hunger will allow you to soberly evaluate the offered dishes and choose what attracts you most.

Observe the intervals between drinks and meals.
A simple rule: When I eat, I do not drink and do not drink food. This will help you structure your hours of feast and reduce the amount of food you eat. The interval between food and drink should be approximately 10-15 minutes.

Eat slowly.
This way you can stretch out the pleasure and fully enjoy the festive dishes, and most importantly, do not overeat.

Do not sit at the table for hours, occupy yourself with something.
Go out to chat with the guests, help clear the table. The hosts of the holiday will be grateful, and you will not spend the whole evening in idleness. Try to add movement to the holiday and then it will not freeze around the treat!

During the meal, pay attention to your plate. If it meets a few simple criteria, then no holiday table will spoil your physical health.

New Year in a healthy body: proper nutrition at the festive table

Photo: istockphoto.com

Remember to balance.
Always have vegetables on your plate. They will help digest food, give your menu lightness and color pvariety.

Try to separate protein foods for a two to three hour break.
Mixing protein foods (fish, caviar, meat, chicken, cheeses) can cause heaviness in the stomach and, as a result, bad well-being.

Drink enough water.
With severe intoxication, control and connection with the body's signals are lost, which means that overeating is guaranteed. Keep an eye on what's in your glass and try to drink more water during the holiday feast.

Healthy New Year's Eve Recipes

A few days before the New Year holidays, analyze your eating habits and try to understand what you expect during the holidays. Do not force yourself to completely control food during the holiday, because it should bring you satisfaction and comfort. To make things easier on New Year's Eve, try putting together a delicious and balanced menu in advance. We have prepared some recipes for you to help you with this.

Eggplant with cheese

New Year in a healthy body: proper nutrition at the festive table

Photo : istockphoto.com

Ingredients:
● 1 eggplant
● 1/2 zucchini
● 1 tomato
● 150 g mozzarella
● 1/4 head of onion
● 1 teaspoon of tomato paste
● 1 teaspoon of olive oil
● A few leaves of basil
● Salt, ground black pepper
● 1 sprig of thyme
● 1 clove of garlic

Preparation:
● Cut the tomato, eggplant and zucchini into slices 4-5 mm thick.
● Sprinkle the eggplant mugs with salt. After 30 minutes, blot or rinse under running water.
● Chop the onion and garlic into small cubes, fry in a hot frying pan in olive oil, add tomato paste after 2 minutes and reduce heat. Fry until a pleasant smell of baked tomatoes appears, about 2-4 minutes, stirring constantly. Then add 40 ml of water, basil and thyme. Simmer for 10-15 minutes, season with salt and pepper.
● Cut the cheese into thin slices.
● Line the dish with a sheet of parchment, pour 1/2 tomato sauce, put vegetables vertically on it, alternating with cheese. Drizzle with the remaining sauce.
● Bake in the oven at 180 ° C for 15-20 minutes, until tender.

Tuna salad

New Year in a healthy body: proper nutrition at the festive table

Photo: istockphoto.com

Ingredients:
● 90g canned tuna
● 1/4 cucumber
● 1/4 avocado
● 1 small bunch of arugula
● 1/3 cup of salad mix
● 2 sheets of iceberg lettuce
● Salt, ground black pepper
● 2-3
● Pitted olives
● 1 tbsp. spoonful of olive oil
● Lemon juice
● Ground paprika
● Sesame seeds

Preparation:
● Cut the cucumber into half rings or quarters. Peel and seed the avocado, cut into slices. Cut the olives into half rings.
● Cut the iceberg into strips, sort out the salad mix.
● Cucumber, saladmix, arugula and iceberg with olives in a bowl, season with salt, pepper, olive oil and lemon juice, stir.
● Disassemble the tuna into fibers.
● Put salad on a plate, top with tuna, avocado and sprinkle with paprika and sesame seeds.

Caprese

New Year in a healthy body: proper nutrition at the festive table

Photo: istockphoto.com

Ingredients:
● 1 tomato
● 100g mozzarella
For pesto sauce:
● 2-3 st. tablespoons of olive oil
● 1 small bunch of basil
● 1 tbsp. a spoonful of pumpkin seeds
● 1/2 clove of garlic
● Salt, ground black pepper

Preparation:
● For the pesto sauce, chop the basil together with the stem with a knife ...
● Put chopped basil, garlic and pumpkin seeds into a food processor, chop until almost homogeneous.
● Season with salt, pepper, add olive oil, mix everything again, but not for long, so as not to beat the oil.
● Cut the tomato and mozzarella into thin slices. Arrange alternately on a plate.
● Serve pesto separately in a gravy boat.

Con carne

New Year in a healthy body: proper nutrition at the festive table

Photo: istockphoto.com

Ingredients:
● 100 g of ground beef
● 2 tbsp. tablespoons of canned red beans
● 1/8 head of red onion
● 1/4 carrots
● 1/3 sweet pepper
● 1 tbsp. a spoonful of tomato paste
● 1/3 cup tomatoes in their own juice
● 1 tbsp. spoonful of pomegranate seeds
● Lime juice
● 1 clove of garlic
● Salt, ground black pepper
● Cumin, ground paprika
● 1 small bunch of basil

Preparation:
● Cut carrots and bell peppers into medium cubes.
● Chop onion and garlic into small cubes, fry in a Teflon pan until half cooked, add minced meat. Continue to fry without adding oil, stirring occasionally so that the minced meat does not burn or stick together.
● Separately fry the tomato paste, stirring occasionally, until a pleasant aroma appears, then dilute with hot water to a medium-thick sauce. When the minced meat comes to a state of full readiness, transfer it to a plate, drain the oil, put the remaining vegetables, caraway seeds, paprika in the pan and simmer over low heat for 5-6 minutes.
● Put the minced meat in a frying pan, mix it with vegetables and add the tomatoes in their own juice (pre-chopped, but not until smooth) and the tomato sauce.
● Cover and simmer over low heat for 30 minutes. Then add canned beans and lime juice.
● If necessary, add salt, pepper or spices and simmer for another 10 minutes.
● Put the con carne on a plate, sprinkle with chopped herbs and pomegranate seeds on top.

Hey SUPA fam, I lost 8kg in 21 - days eating African food.

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