Arrivare alle feste di Natale con il proprio peso forma in modo da concedersi qualche tentazione in più non è impossibile, basta seguire una sana alimentazione accompagnata da un po’ di attività fisica. Il modo per mangiare sano esiste: basta affidarsi alla frutta e alla verdura di stagione, cercando di consumarne cinque porzioni al giorno; come? Ad esempio, potrete integrare la vostra colazione con un frutto, bere una spremuta a metà mattina, mangiare un piatto di verdure crude o un’insalata a pranzo, fare merenda con un frutto e uno yogurt, e consumare un piatto di verdure cotte a cena.
L’alimentazione non dipende solo da frutta e verdura, vediamo insieme quali sono le altre indicazioni per arrivare al top alle feste di Natale. Variate la dieta, mangiate di tutto ma in quantità limitate, non saltate la colazione, e neanche la merenda e gli spuntini. Prediligete la cucina leggera, riducendo al minimo i grassi e i condimenti: basterà usate le cotture e vapore o il forno a microonde, e per insaporire i piatti usate le erbe aromatiche.
Masticate con lentezza e cercate di prendervi il giusto tempo per i pasti e se possibile iniziateli con la verdura in modo da raggiungere prima la sazietà. Bevete molta acqua e cercate di limitare gli alcolici e le bevande gassate.
Ad ogni pasto mangiate 100 grammi di pesce o di carne magra, e 30 grammi di pane, oppure 80 grammi di patate cotte al vapore; ogni giorno consumate tre porzioni di latticini magri, come latte scremato, yogurt e formaggi; per condire usate al massimo un cucchiaino di olio extravergine d’oliva a pasto, e alla sera cercate di consumare zuppe o minestre a base di verdure o legumi.
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