Don't feel guilty right now thinking that a Christmas, as usual, you will end up eating more than you should. Enjoy the magic of the holidays by just being careful don't binge for a week in a row, ”says Dr. Carla Lertla.
"The menu that we have developed for you (to follow before starting the toasts) will help you review the rules of a healthy eating without giving up the pleasure of the table ». You will find, as usual, one prescription by the biologist chef Maria Paola Dall'Erta: simple and tasty, you can also offer it to your guests.
«When you come to the proof of family lunches and dinners, taste everything, from appetizers to desserts, limiting yourself to small portions », advises our dietician.
Not only. “Remember that after Christmas and Boxing Day, you will have to pay some attention to panettone, chocolates and various sweets (without forgetting them entirely) and go back to lighter menu», Concludes the dietician Valentina Bolli.
In the shopping list
vegetable: red beets, broccoli, artichokes, thistles, carrots, cauliflower, Brussels sprouts, savoy cabbage, blonde chicory, red orchid chicory, red chicory, turnip greens, curly endive, lettuce, potatoes, escarole, salsify, celery, celeriac , spinach, truffles, Jerusalem artichokes.
Fruit: pineapple, oranges, avocado, bananas, persimmon, chestnuts, lemon, mandarins, mandarins, pomegranates, pears, grapefruits.
Fish: mullet, hake, sardine, sole, sea bass, mullet.
A week to prevent binges
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Mele
Lunch
• Hard-boiled eggs
• Red beets in salads
• Whole grain bread
Snack
• Orange
Price
• Pasta and beans
• Mixed salad
Tuesday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread
• 1 teaspoon of honey
Snack
• Banana
Lunch
• Wholemeal sandwich with bresaola, lemon and avocado
• Carrots in salads
Snack
• Pineapple
Price
• Sole fillets
• Boiled cauliflower
• White bread
Wednesday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks
• 2 teaspoons of jam
Snack
• Mandarins
Lunch
• Rice, broccoli and ricotta
• Mixed salad
Snack
• Kiwi
Price
• Stewed black lentils
• Spinach with lemon
• White bread
Thursday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli
Snack
• Mele
Lunch
• Grilled chicken
• Baked potatoes
• Green cabbage salad
Snack
• Orange
Price
• Wholemeal couscous with mackerel, parsley and celery
• Chicory salad
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Pere
Lunch
• Black cabbage and cannellini beans soup
• Wholemeal toasted bread
• Mixed salad
Snack
• Mandarins
Price
• Beef stew
• Turnip greens sautéed with chilli
• Rye bread
Saturday
Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits
Snack
• Pineapple
Lunch
• Rye sandwich with mozzarella and artichokes
• Endive salad
Snack
• Mandaranci
Price
• Mullet fillets with olives and capers
• Boiled cauliflower
• Whole grain bread
Sunday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes
Snack
• Pineapple
Lunch
• Roast rabbit
• Gratinated Brussels sprouts
• Rye bread
Snack
• Pomegranate
Price
• Risotto with taleggio cheese and pomegranate (see recipe below)
• Fennel salad
Risotto with taleggio cheese and pomegranate
For 4 people
Slice an onion and brown it in a saucepan with a finger of vegetable broth (prepared with a liter of water, a carrot, a
onion and a stalk of celery).
Incorporates 320 g of riso Arborio o Carnaroli and let it toast for a few minutes. Then pour in the filtered juice of a pomegranate, mix well and let it evaporate before adding a ladle of boiling broth.
Cook by adding more broth a little at a time. Turn off the heat and stir in 200 g of taleggio cubes and a handful of pomegranate grains. Serve immediately.
Every day (she / him)
Baked products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).
Partially skimmed milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
Vegetables: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs: without any limitations
Spices: without limitations
Extra virgin olive oil: 4 tsp / 6 tsp
Salt: 2,5g for seasoning / 2,5g for seasoning
Twice a day of your choice:
Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g
Rotating during the week (1 choice per meal):
Carne: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried legumes: 60 g • 80 g
Frozen legumes, fresh, canned: 140 g • 200 g
Lean salami or without visible fat: 60 g • 70 g
Eggs: 2 • 2 (they are allowed only once a week).
