During Lent, it is common for some people to suspend the consumption of red meat as part of the religious traditions of this period. However, removing this food from the diet must be done carefully so that the body continues to receive the nutrients necessary for its proper functioning.

To maintain physical vigor and health, the coordinator of the Nutrition course at Centro Universitário Integrado de Campo Mourão (PR), Janaiara Moreira Sebold Berbel, explains that replacing foods consciously is the secret during this period.

Red meat offers important nutrients for the functioning of the body. “THE red meat is recognized as a source of protein of high biological value, containing essential amino acids for the formation of muscles and tissues. Furthermore, it is rich in heme iron — easily absorbed — and vitamin B12, vital for the nervous system”, highlights Janaiara Moreira Sebold Berbel.

Substitutions for red meat

The expert emphasizes that the focus of eating during Lent should not be just “removing” meat, but “including” new nutrients. To make up for the lack of red meat, she recommends opting for an intelligent combination of foods:

• The “perfect marriage”: rice and beans together provide all the essential amino acids;
• Bet on vitamin C: consuming an orange or lemon juice with meals significantly improves the absorption of iron present in vegetables;
• Alternative sources: eggs, fish, lentils, chickpeas and mushrooms are excellent allies for maintaining satiety and muscle structure.

Other recommendations include combining legumes with cereals, such as brown rice, which forms a protein of high biological value, similar to meat. The inclusion of dark and colorful vegetables, such as kale, arugula, broccoli, carrot and beetroot, helps to make food look colorful and attractive. “Prefer food in nature or minimally processed. Grains, vegetables, fruits are always the best choice”, reinforces the nutritionist.

Menu for Lent

To make your eating routine during Lent easier, Janaiara Moreira Sebold Berbel created a menu without red meat and with options that are easy to make on a daily basis, as well as nutritious. Check it out!

• Breakfast: spinach and cheese omelet. Rich in protein, iron, vitamin B12 and calcium, it is a quick and nutritious option. Just beat eggs, add spinach and white cheese and prepare in the frying pan;
• Lunch: lentils with brown rice and vegetables. The combination is a source of vegetable protein, iron, fiber and magnesium. The ingredients are cooked separately and then mixed with sautéed vegetables;
• To have lunch: fish fillet with sweet potato puree. The dish offers proteins, vitamin A and omega 3, which are important for health;
• Option for children: banana pancake with oats. Made only with banana, egg and oats, it is rich in potassium and fiber, ensuring natural energy for growth.

Attention to specific groups

Although a break from red meat is safe for most people, the nutritionist warns groups with greater nutritional needs, such as pregnant women, elderlyteenagers and people with anemia. “In these cases, professional support is essential to avoid deficiencies”, warns Janaiara Moreira Sebold Berbel.

For children, replacement is also safe, as long as it is planned. “Colorful dishes with varied textures, such as lentil burgers or chickpea fritters, help with acceptance and ensure muscular and immune development”, concludes the specialist.

By João Alécio Mem