Expert brought guidance to help you eat well and better on this religious date so important to many Brazilians
Lent, religiosity, faith and the menu of Brazilians changes a little during this important event for many people. Thus, the arrival of Easter and Holy Week increase fish consumption in Brazilian homes.
Essential item in the country’s religious tradition, Fish gains notoriety for the cost-benefit and the series of benefits to the human body he starred in.
Then, the expert nutritionist at São Luiz Analia Franco Hospital, Nelly Aparecida Yoneyama, will help you with the best way to include this food in the diet.
5 practical tips to include fish on the Holy Week menu without error
1. Bet on the benefits of fish
What is not lacking in a fish are benefits to human health. Thus, the nutritionist explains that it is rich in high biological value proteins, omega 3, omega 6, vitamins and minerals such as iron, phosphorus and calcium. In addition to being tasty, fish meat is a great ally in the proper functioning of the body and also in weight loss.
“Including fish regularly in the diet brings benefits such as improvement of memory, concentration, strengthening of bones and teeth, prevention of cardiovascular disease, diabetes, osteoporosis and even reduction of inflammatory processes,” says the expert.
2. The importance of choosing a quality fish
You need to know how to choose both the place of buying your food, as well as the type of fish to be consumed.
Thus, the expert always advises buying the product in trusted places, with good refrigeration, hygiene and pay attention to important points in fish.
“Observe the texture and shine of the skin, which should be damp, and scales need to be well adhered to the body. The eyes of fresh fish are bright and protruding, and the smell should not be strong,” reinforces the nutritionist.
3. Mount the menu with lighter preparations
The nutritionist guides to think of a lighter menu and far from the common practice of consumption that is frying.
It explains that frying increases the caloric value and meat loses many nutrients because of the high temperature of the oil. The indication is to prepare grilled, cooked, soaked or even baked.
4. Consume fish not only in Holy Week, but throughout the year
The expert warns that the consumption of this meat should not only happen on a specific date of the year, but to be inserted into the menu frequently and the whole year.
“The recommendation is to consume fish two to three times a week, preferably in healthy versions,” he says.
5. Vary the type of fish on the menu is sure of economy for the pocket
Finally, the consumption of Easter and Holy Week is not only based on cod, sole or salmon, you can greatly vary the menu and save money.
“More affordable fish, such as tuna and sardines, are nutrient champions and excellent everyday options,” says the nutritionist.
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