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Lent (Greek Christian Orthodox fasting) and nutrition.What to choose.

During the fasting period the intake of protein, calcium, vitamin D, vitamin B12 and iron can be more challenging. Here is a list of fasting foods that you can include in your diet for maximum results.

Sources of calcium:

  • Mussels, oysters

  • Broccoli

  • Green leafy vegetables

  • Dried fruit (especially figs)

  • Legumes

  • Tahini - sesame

  • Fortified cereal bars (cereals intended to be consumed with milk are usually not fortified with calcium)

  • Soy products

  • Fortified juices

Tips for better calcium absorption:

Avoid as much as possible the simultaneous consumption of foods such as:

  • spinach,

  • celery,

  • beets,

  • eggplant,

  • greens,

  • okra,

  • berries,

  • nuts,

  • tea,

  • cocoa,

  • vegetable fibers

  • whole grain foods,

  • coffee,

  • Yolk,

  • legumes

since they work reactively and reduce the final intake of calcium by our body.

Sources of vitamin D:

  • plant milk,

  • cereals,

  • margarine

Tips for better absorption of vitamin D.

Vitamin D helps the absorption of calcium from the intestine and its adequate intake is necessary in order to have good reserves of calcium in the body. Because it is a fat-soluble vitamin, its absorption requires the presence of fat in the meal (it does not need a large amount).

Vitamin D is also produced by our skin, so adequate sun exposure can ensure good levels of vitamin D, regardless of dietary intake.

Sources of iron:

  • Legumes - soy

  • Dry fruits

  • Nuts

  • Dark green leafy vegetables

  • Mussels, oysters

  • Fortified cereals (bars and cereals intended to be consumed with milk).

Tips for better iron absorption:

  • Accompany the above foods with sources of vitamin C (citrus fruits and their juice, green peppers, broccoli, strawberries, kiwi, Brussels sprouts).

  • Avoid simultaneous consumption as much as possible

    • polyphenols (eg tea),

    • of oxalic acid (spinach, celery, beets, eggplant, greens, okra, berries, nuts, cocoa),

    • fiber and phytic acid (whole grain foods, coffee, egg yolk, legumes, nuts)

    • and calcium.

Fasting foods that are good sources of vitamin B12

  • Cereals.

  • Cereal bars.

By adopting the above you can maximize the benefits of fasting, without worries.

Do you need help losing weight or improving your eating habits?

I will be very happy if you contact me.

Tania L.

EasyFit Rehab Instructor

IBBFA Barre Instructor Level 1,2,3,PrePostNatal

Barre Eclipse Instructor

ISSA Certified Nutritionist

ISSA Certified Personal Trainer.

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