12 April, 2022 – 12:46 p.m.
From the Health Park of the Province of Misiones Dr. Ramón Madariaga, through the Hospital Escuela de Agudos “Dr. Ramón Madariaga” share some recommendations for the community on healthy eating during the Christian festival of Holy Week. They advise avoiding excesses, a varied, balanced and healthy diet, which becomes a habit and can be sustained over time.
In this context, from the Nutrition Service, Ms. Florencia D’Achary, explained that “every food plan must respect the 4 laws of food: quantity, quality, harmony and adequacy, to guarantee that it is good.”
At the same time, he mentioned that on these dates, it is important to highlight those foods that have positive and negative aspects for our usual diet. “With regard to positive foods, we must highlight the increase in fish consumption, which is beneficial for our body since it incorporates healthy fats that reduce cholesterol levels. So it is advisable to have this custom and make it part of our usual diet, not waiting for a date to incorporate it.
Along the same lines, the Professional addressed the negative aspects. “In this case I am referring to the excess in the portions of hypercaloric foods, which are consumed at Easter. Among them chipa, Paraguayan soup, corn cake, threads and Easter eggs where the main recommendation is to control the portions.
After providing details of the positive and negative aspects of the typical Easter dishes, he reported how a healthy dish should be formed. “In general, a dish should be made up of carbohydrates, proteins, healthy fats, vitamins and minerals. Half of the plate must be made up of vegetables (raw or cooked), in 1/4 there must be meat, legumes such as: peas, beans, lentils or chickpeas, or the egg. While in the remaining 1/4, cereals or vegetables, which are potatoes, sweet potatoes, cassava and corn”.
For what he exemplified “at lunch or dinner we can include the Paraguayan soup, which is a complete food in terms of carbohydrates, proteins and fats; To which we should add vegetables of all kinds and colors, these can be raw in the form of a salad or cooked (sautéed, grilled or grilled), to have a complete and healthy dish”.
On the other hand, he argued that “we must not forget that we have to continue with our healthy diet, not prohibit ourselves but control portions.”
In addition, Florencia D’Achary emphasized general recommendations. It is advisable to consume water as the main drink, 8 glasses a day, avoiding soft drinks or alcohol. Continue with physical activity. The World Health Organization recommends 30 minutes per day.
At the time he added, “we must consume fruits and vegetables in a variety of ways. The recommendation of the Food Guides for the Argentine Population is 5 portions per day. Make the 4 daily meals, breakfast, lunch, snack and dinner, trying not to skip them so that the next meal is not abundant, adapting to the needs of our body “
To this, he added that it is essential to plan meals since, in this way, it is possible to avoid waste and leftovers that will be consumed in the remaining days.
Regarding chocolates, the Professional stated that the recommendation is to consume the darkest ones, which have between 60 and 70% cocoa, which generally contain less amounts of sugar compared to milk chocolate presentations.
Healthy recipe
Also, Ms. Florencia D´Achary, shared some ideas for a healthier recipe with chocolate and to share with the family and especially with the kids, “a good option is to bathe the fruits in chocolate and take them to the freezer so that it can be harden. Another recipe can be oatmeal and cocoa truffles.”
Recommendations for people with diabetes
In the case of people with diabetes, the Professional gave some recommendations to help them have a good Easter and minimize the risk of hyperglycemia or hypoglycemia, “it is very important to incorporate fruits, vegetables, legumes, cereals such as: oats, bran , and dried fruits; breads made with seeds, barley, oatmeal, whole wheat; pasta al dente or 100% durum wheat”.
“The recommendation is to make homemade preparations with permitted ingredients, do physical activity in which the whole family can participate, and consume foods that provide fiber since they give us greater satiety, accelerate intestinal transit, providing benefits for the prevention of constipation, and reduce blood sugar levels,” he said.
In conclusion, he asserted that the most important thing is to have a varied, balanced and healthy diet, which becomes a habit and can be sustained over time.
