The March diet: what to eat to face the change of season

The March diet: what to eat to face the change of season

The watchword is to purify. The menus of the week and tips to help the liver dispose of winter toxins

March is a delicate month for our body: the warmer temperatures could lead us to discover ourselves suddenly and to incur the so-called "seasonal ailments". To help us face the period in full health, however, nature takes care of it: it is no coincidence that in this month the fruit and vegetable stalls are still extremely rich in foods with a high content of vitamin C. Not only oranges and citrus fruits in general or vegetables such as carrots, pumpkin, beets; but also vegetables such as broccoli, catalonia, cauliflower, cabbage, black cabbage and savoy cabbage, Brussels sprouts, chicory and chicory, turnip tops, ribs, cress, wild herbs, endive , lettuce, red radicchio, spinach, dandelion and valerianella.

A nice mix of antioxidants useful for supporting the immune system, but also valuable for purifying the body.

Index

  • Foods that help you cleanse yourself
  • The food day
  • The menus of the week
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY
    • SATURDAY
    • SUNDAY

Foods that help you cleanse yourself

In fact, all the wild herbs and spring foods perform a detoxifying action, a real "cleansing" of the liver. The artichoke, for example, protects it from infections and improves its functionality. In addition, it contains potassium and a good amount of fiber. Radicchio is in second place in the hit of plants that help the liver. Thanks to its bitter taste, it is a hepatoprotector and helps the regeneration of liver cells.

Take advantage of this season also to stock up on asparagus, vegetables that contain a large amount of potassium and asparagine: both help the kidneys in diuresis. Mallow is also good, which has laxative properties without, however, attacking the body. Then there is an extraordinary vegetable that accelerates intestinal transit: the leek. It is equipped with fibers, mucilage and cellulose, which act on the intestine like a kind of brush.

The food day

"As mentioned, in the spring months, the organ that is most affected by the season is the liver. At approximately one and a half kilograms, it is the largest gland in our body and due to its numerous and important functions it is considered a sort of central metabolism and, therefore, energy. The months of winter life, with a higher intake of carbohydrates, may have put a strain on it, ”explains Dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch).

“All the foods that we find in this period have a very strong detoxifying action, support the liver and help us in a natural way to face the last weeks of cold in view of the summer. Nutrition, compared to winter, becomes lighter: the craving for carbohydrates decreases compared to previous months, and this is especially good if we want to lose a few extra pounds. It is also useful to say that there are many sources of carbohydrates, not only pasta (but also whole grains and legumes), which we could bring to the table 1-2 times a week, preferably at dinner to promote a night's rest ".

At lunch, however, go ahead for proteins. “These – continues dr. Pierantoni – can derive from eggs, fish and fresh cheeses. To be alternated with each other and served with a slice of bread, preferably naturally leavened and toasted, or with a portion of potatoes. For a purifying and resting effect on the liver, I do not recommend meat, which is rich in saturated fats ".

For breakfast, the expert recommends a protein source, to be alternated between vegetable drinks, yogurt, kefir, dairy products or eggs; a source of carbohydrates (flaked cereals, sourdough toast, wholemeal rusks …) and a fruit. In the two main meals, however, do not forget to accompany proteins and carbohydrates with a portion of seasonal vegetables. "It not only lowers the glycemic index of the meal – points out the nutritionist – but provides valuable antioxidants capable of limiting the damage of oxidative stress and fighting aging".

Another good reason not to skip snacks, which are usually plant-based. In mid-morning and mid-afternoon, therefore, green light for seasonal fruit or fresh juice or centrifuged / fruit and vegetable extracts, accompanied by nuts or a square of dark chocolate.

"Finally – concludes Pierantoni – let's take advantage of the first days of spring sunshine to move outdoors. Better if with bare face and arms to start filling up on vitamin D which, between the winter and the weeks of confinement due to the health emergency, was certainly a bit lacking in the previous months ".

The menus of the week

MONDAY

BREAKFAST: 1 cup of oat milk; 1 tablespoon of whole wheat bran sticks; 1 kiwi

MORNING SNACK: 1 orange juice

LUNCH: Cod with chicory, raisins and pine nuts; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 green apple; 2 walnuts

DINNER: Radicchio and valerian salad; risotto with pumpkin and hazelnuts

TUESDAY

BREAKFAST: 1 HD yogurt; 1 slice of toast with 1 teaspoon of orange marmalade

MORNING SNACK: 3 mandarins

LUNCH: Chicken nuggets with milk; agretti with lemon; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 pear; chopped almonds

DINNER: Lettuce salad; pasta with asparagus

WEDNESDAY

BREAKFAST: 1 kefir; 1 slice of toast with a thin layer of honey

MORNING SNACK: 1 mixed juice of vegetables and fruit

LUNCH: Mixed salad with 2 hard boiled eggs; 1 slice of toast

AFTERNOON SNACK: 1 portion of pineapple; oil fruit

DINNER: Appetizer of fennel and green apple; quinoa salad with rocket, zucchini and almonds

THURSDAY

BREAKFAST: 1 vegetable yogurt; 1 slice of toast with 1 teaspoon of extra virgin olive oil; 1 fruit

MORNING SNACK: 1 cup of fruit salad

LUNCH: Savoy cabbage rolls with mozzarella, olives and anchovies; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 pear; 1 square of dark chocolate

DINNER: Vegetable pinzimonio; bean and pea soup

FRIDAY

BREAKFAST: 1 glass of soy milk (or HD milk); 3 dry biscuits; 1 kiwi

MORNING SNACK: 1 apple

LUNCH: Herb salad with lemon juice; pasta with sautéed artichokes

AFTERNOON SNACK: 1 mixed juice of vegetables and fruit; 8 hazelnuts

DINNER: Smoked salmon with steamed broccoli, lemon, extra virgin olive oil, avocado and pearl barley

SATURDAY

BREAKFAST: 1 portion of ricotta; 1 slice of toast; 1 cup of fruit salad

MORNING SNACK: 1 seasonal fruit

LUNCH: Turkey breast with aromatic herbs; mallow with oil and lemon; 1 slice of toasted wholemeal bread

AFTERNOON SNACK: 1 kiwi; 6 almonds

DINNER: Fennel, orange and olive salad; couscous with black lentils and cherry tomatoes

SUNDAY

BREAKFAST: 1 cup of vegetable drink; 1 slice of homemade donut; 1 fruit

MORNING SNACK: 1 cup of mixed fruit salad

LUNCH: Roast veal; spinach with lemon; potatoes with rosemary

AFTERNOON SNACK: 1 fruit; 8 hazelnuts

DINNER: Seasonal vegetable soup with spelled; sautéed cabbage in a pan with garlic, oil and chilli

Tag: Change of season Diets

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