MOSCOW, 15 March – RIA Novosti. Children, pregnant and lactating women, the elderly and people with diseases are not advised to fast, and fasting foods of animal origin should be noted for foods containing a sufficient amount of vegetable protein, Antonina Starodubova, chief nutritionist of the Moscow health department, told RIA Novosti.
According to her, certain restrictions are imposed on food on the days of fasting, especially during Lent. Therefore, for those who first began to observe long-term fasting and have no experience, it is important to understand that fasting is not a diet. “With improperly organized nutrition, especially for a long time, a deterioration in overall health and performance is possible even in healthy people. if you decide to fast, focus on your health and if it worsens, consult a doctor in a timely manner.If we are talking about children, pregnant and lactating women, the elderly and people suffering from various diseases, then for them fasting from a medical point vision is not recommended, and before any change in diet, they need to consult a doctor, “Starodubova said.
She added that dietary restrictions during Lent include not only excluding certain foods for more than a month – they also apply to the frequency of meals, cooking, and so on. So, during the fast, food of animal origin is excluded from the diet: dairy and sour milk products, eggs, meat and poultry, and fish and seafood are limited.
“Thus, the intake of protein, complete in amino acid composition, is significantly reduced. In order to make the diet more balanced in terms of the protein component, it is necessary to temporarily replace this group of foods with foods containing a sufficient amount of plant protein. These are various legumes, as well as whole grain products: wholemeal bread, cereals and side dishes from unrefined cereals, pasta from durum wheat, “the expert emphasized.
According to Starodubova, nuts are a good source of vegetable protein. These foods, in addition to protein, provide the body with energy through complex carbohydrates and fiber. Nuts are also an excellent source of polyunsaturated fatty acids, B vitamins, and minerals. Nuts are very healthy, but they are quite high in calories, so their daily portion should be small, about 30 grams.
“Be sure to eat fish on fasting days when it is allowed. Mushrooms can be used as an additional source of protein, if tolerated, by adding them to cereals, first courses or vegetable side dishes,” said the nutritionist.
She noted that the basic principles of a healthy diet are moderation, balance and variety. Energy intake from food should correspond to its consumption during the day. Therefore, you need to try to eat so that during the fast the diet is balanced in basic nutrients: proteins, fats, carbohydrates, vitamins and minerals.
“Make sure you have enough vegetables and fruits in your diet. They should make up about half of your total daily diet. Try to eat at least 400 grams of vegetables per day, excluding potatoes. Vegetables, fruits and berries are a source of carbohydrates, vitamins, fiber, minerals and antioxidants. Eat vegetable oils every day as a source of fat. You can use various types of vegetable oil, mainly cold pressed, adding it to ready-made meals without heating, “said the agency's interlocutor.
During fasting, she says, most of the diet is carbohydrate-rich foods. Excessive consumption of sugar and confectionery, premium flour products, and sugary drinks should be avoided. Excessive consumption of such foods contributes to the development of overweight, obesity and related diseases. It is necessary to limit the use of salt – no more than one teaspoon per day, as well as the consumption of pickles and marinades. Iodized salt must be used.
“Refrain from fried. Use boiling, stewing and baking for cooking lean dishes. Prepare lean dishes yourself, make sure that the diet is varied, improve the taste of dishes by adding fresh herbs and herbs,” Starodubova advised.
She warned that it is necessary to follow a certain diet. It is important not to starve and plan your meals so that there are no long breaks between meals. It is recommended to complement the three main meals with two small snacks throughout the day.
“After the end of the fast, the most reasonable thing would be to return to the principles of healthy eating as soon as possible, following which allows you to avoid the problem of malnutrition in all its forms, maintain health and prevent the onset and development of many diseases,” the nutritionist concluded.