Why the traditional Easter meal tires the body and what we can do differently compared to other years

After a period of fasting, returning to regular meals can be a tough test for the body. But even for those who have not fasted, the traditional Easter meal can overtax the body – the combination of fat, sugar and alcohol puts the entire digestive system to the test, draws attention Camelia Sara Olteannutritionist dietitian within MedLife Hyperclinics Târgu Mureș.

Red eggs, cozonac, Easter, roast lamb, stew, pork, wine, beer or country. We can enjoy everything at the Easter table, but with measure, balance and a few simple gestures that help digestion, is the advice of nutritionists. What does correct eating behavior mean during this period? “After a period of fasting, the body is more susceptible when returning to foods rich in fat and sugar, such as traditional Easter dishes. Basically, returning to such dishes for a person who, for example, already has a fatty liver represents an additional metabolic stress for the body and there is a risk that hepatic steatosis will be accentuated at a faster rate. We know very well that during the Holidays there is a tendency to have an excessive consumption of foods rich in fat, sugar and alcohol, and these, especially in combination, they lead to the accumulation of fat in the liver and can significantly affect digestion”, explains nutritionist Sara Oltean.

Fresh vegetables at every meal

The first recommendation made by the specialist is to control the portions. “It would be absurd to say that we should restrict traditional dishes altogether, but it is important to know how to manage them. That way, we will be able to eat a little of each. And the most important thing is that, along with the traditional dishes, we must necessarily have, at every meal, vegetables – fresh or cooked, depending on the tolerance and preference of each one. And I would also recommend a break between meals,” the dietitian emphasizes.

What do small portions mean? “The idea is that, at the holiday table, we don't throw ourselves on all the dishes at once. It is advisable not to have beef salad, and lamb steak, and fried potatoes and on top of that a dessert rich in sugar at the same table. Let's try to choose a smaller amount of each and make the right combinations, so as to ease our digestion. For example, for breakfast we can have traditional red eggs, along with vegetables that come packed with fiber, many vitamins and antioxidants and thus helps digestion”, adds the specialist.

For lunch, we can eat roast lamb, but combined with a lighter side dish: “For example instead of the side dish of potatoes in a lot of oil, let's choose the lower caloric version and cook them by boiling or baking, and also include a lot of vegetables. And for dinner, maybe have a small portion of beef salad with a slice of bread. Attention to quantities! Of course, they differ depending on the person and the caloric requirement, but the important idea is this: to have as much control as possible, not to rush over all the dishes at the same meal and not to have a very difficult combination from a digestive point of view”, says Sara Oltean.

Long break between meals

The dietitian also says that, beyond observing the three main meals of the day and paying attention to portions, another important thing is to have real breaks from food. “It would be good not to overload the body continuously. Let's not “taste” everything left on the table. Sure, we can have a snack, a cake, for example, but ideally we should leave a longer break between meals, so that the body can complete its digestion process”, explains the nutritionist.
From a metabolic point of view, adds Sara Oltean, the continuous ingestion of food leads to a continuous secretion of insulin, which favors the deposition of fat. Due to high-fat meals, digestive symptoms such as abdominal pain and bloating are common. And in extreme cases, acute complications such as pancreatitis can occur, which are medical emergencies.

“When the digestive system is overworked, it cannot continuously cope with such a large volume of work and this leads to exhaustion, so to speak. In addition to what we consume, the way we feed ourselves also matters,” draws Oltean's attention.

The role of mastication, often underestimated

It would be ideal, recommends the nutritionist, to chew slowly and consciously: “It seems to me that mastication is a rather underestimated process when we talk about digestion. Or, the better, slower, more conscious the mastication is, the better the entire digestion process will be. Plus, by chewing slowly, we help the body to realize that food ingestion is taking place, and thus it will be prepared to carry out all its physiological processes that it's about digestion and absorption. We can also reduce overeating by triggering the feeling of satiety correctly.”

Don't forget to hydrate: with water, not alcohol

Another recommendation from the nutrition specialist is related to proper hydration: “Many times, we forget to drink water during the festive moments. Especially when we feel that we are “hydrating” ourselves with alcohol. If we choose to consume alcohol, it is good to limit ourselves to one or two portions, that is, one glass, maximum two a day. At the same time, we must also drink water. Alcohol itself dehydrates, and when we are dehydrated, we tend to consume food, because, in some situations, the body no longer knows exactly whether it is hungry or thirsty. We must be aware of this. Hydration is also essential for good digestion and for the body's natural detoxification processes,” says Camelia Sara Oltean.

We drink water when we feel the need, she advises: “Before or after a meal, there is not necessarily a rule. The amount of water is important and it should be about 30-35 milliliters per kilogram/body per day. That is, for a 70 kilogram person, at least 2 liters of water per day.”

Long walks between meals

Although hearty meals encourage sleep, it's good not to forget physical activity, because it also contributes to good digestion: “We don't necessarily have to go to the gym or do complicated things. Usually, after a meal, we tend to lie down in bed to rest. Well, the ideal would be to make a minimum of effort and go for a walk or perhaps do a stretching session. Every day would be preferable, but also Holidays, of course, especially since we can go for a walk as a family. Walking is a good option, but also cycling or anything that involves a little movement of the body.”

“After the holidays, many people look for detox cures”

The nutritionist also draws attention to a risky behavior that many people who overeat and drink during the holidays resort to: “There is also this mentality: after the holidays I will go on a diet and be a different person. Most of the time, people look for detox diets and turn to certain juice detox programs or eliminate certain food groups, being very strict or taking all kinds of dietary supplements, diuretics, laxatives and others. But this more can unbalance the body rather than helping it”.

The nutritionist dietitian stands against these drastic cures, but emphasizes that certain nutritional changes are useful, in the sense of smart food choices, so that the body is helped in its natural detoxification processes.

Smart food choices primarily mean returning to a regular meal schedule if it has not been followed: “A schedule of three main meals and, where appropriate, one or two snacks. Each meal should contain all the nutritional principles – protein, healthy fats and complex carbohydrates from whole grains, legumes and so on. These complex meals help regulate hunger and satiety mechanisms, stabilize blood sugar and have a favorable metabolic impact. Also, one thing which many underestimate are vegetables and fiber intake. Fiber is also found in whole grains – quinoa, whole grain rice and whole grain pasta, in legumes – beans, lentils, chickpeas, practically in all the foods of the vegetable world. These fibers support digestion and help eliminate toxins that can come with this festive season and more.”

Vegetables and the fibers derived from them are an important support for liver function: “The more colorful the vegetables, the higher their intake of vitamins, minerals and antioxidants that support practically all organs in the body, not just the liver,” says the specialist.

The recommendation is to take full advantage of seasonal vegetables, which should not be missing either from the Easter table or from regular meals: “Respectively, radishes and everything that means green leaves, green onions – with a high content of prebiotics that help the intestinal microbiome, but also cauliflower, cabbage, broccoli, carrots – help liver function and support detoxification. Also, berries are rich in active antioxidant compounds. The idea is to have necessarily such sources at every meal”.

In conclusion, we can enjoy the goodies on the holiday table by keeping the same principles of healthy eating that we should always follow and that relate to the healthy lifestyle. Beyond the abundant meals of this period, let's not forget the simple joys, lived with loved ones, with sincere smiles and good thoughts.

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