Nutrition

the essential The dietician and nutritionist Karine Justo-Veque, works in a health center, nursing homes, carries out workshops with the association Lay Families, Health Without Tobacco in the hospital and establishes menus for collective catering. How do we prepare our body to absorb rich and heavy foods? Ideally, before the Christmas meal, whose uptake by our body in sugar and fat will go far beyond our needs, we should think balanced this week. It is not a question of starving but of choosing less rich foods such as white fish, white meats, eggs, white cheeses or yoghurts rather than cheese. It is better to favor vegetables and cereals which have more fiber and give a feeling of fullness. We can, for example, make a real cure of fruits and vegetables. It is about making choices and spacing out the frequency of consumption of good winter dishes. And above all, put the pedal soft on the bread! The only thing that does not contain calories is water… These little detox rules apply both before and after holiday meals. What are the rules for holiday meals? Unfortunately, in the minds of people it persists, it is necessary that a festive meal is synonymous with heaviness whereas a meal can be festive otherwise. I therefore recommend serving a single, very rich preparation. Foie gras can be combined with a frozen fruit log or shellfish with a butter log. It should also be remembered that it is not just the turkey. A dish of apple pudding is a good compromise if you have to "string" several festive meals in a row. Another tip for our stomachs to overflow less is to serve small amounts like verrines that do not need to be refilled. And why not serve plates with individual portions that avoid overconsumption. Is there a specific tip to know? There are no magic tools or formulas but little tips. There are many notions about food sensations that people ignore. Example with our brain which sends images of satiety only after twenty minutes. It is therefore better to take the time to eat and chew well. Above all, you have to enjoy, take pleasure in what you eat and not force yourself to eat things that you simply don't like. Is sport a help during this period? We will inevitably exceed our nutritional needs so we have to spend more and focus on walking. Thirty minutes of a dynamic walk will not negate much, but it will help you feel better and promote bowel movement. Don't end your family gatherings on the couch, get out! As for the drink? It is absolutely necessary to hydrate by drinking a liter and a half, even two liters of water per day. Anything that is herbal can be good too, like rooibos. Is good nutrition complicated? Holidays have a beginning and an end. As soon as you can resume your habits to eliminate all that, that's good. Without doing crazy things! It is not necessary to fast. You should not starve the body otherwise the yoyo effect is counterproductive. Nutrition is so vague and vast that you never stop learning. It concerns absolutely everyone and better to be safe than sorry. You don't have to be an expert to eat properly. Often it suffices to rectify two or three things to regulate all that. But with age, food must change because it has a big role in our health. Other advice on Facebook Karine Justo Dietnews or on Instagram karine_dietnews

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