Celebrated on April 23, Saint George’s Day is one of the most emblematic dates in the Rio de Janeiro calendar. Marked by religious manifestations, tributes and also the traditional feijoada, the day invites celebration and, often, at the table. But it is possible to maintain customs without exaggeration and with more balanced choices.

According to Nutrition course professor Patrícia Souza, from Veiga de Almeida University (UVA), the key is balance. “Eating is a moment of sharing, in addition to being part of cultural expression. Traditions must be respected and small adjustments can be made to allow us to enjoy the moment without negative impacts on health”, he highlights.

How to make traditional feijoada healthier

Feijoada is often associated with excess fat and calories. However, the teacher explains that the dish can be adapted without losing its essence. “Even such a notoriously high-calorie preparation can be made lighter and, for this, the choice of meat used is extremely important. Just reduce the amount of meat processedsuch as sausage, sausage and bacon, as well as ears, tails and feet, and prioritize less fatty cuts, such as lean dried meat”, he advises.

Another important tip is preparation. “If you use salted meat, desalt it (remove the salt) in the refrigerator overnight and change the water a few times. Blanch the meat to remove some of the fat and the rest of the salt”, adds Patrícia Souza.

Side dishes to balance the meal

If, on the one hand, feijoada is higher in calories, on the other hand, its side dishes can help balance the meal. “Kale, for example, is rich in fiber that increases satiety and helps with digestion. Oranges contribute with vitamin C and helps in the absorption of iron present in beans”, explains the teacher.

She also highlights the importance of observing quantities. “The problem is not just what you eat, but how much you eat. Assembling a balanced plate, with room for vegetables, makes all the difference.”

Prioritize hydration

On this holiday, excesses are common, both in food and in the consumption of alcoholic beverages. To avoid discomfort, the recommendation is moderation. “The ideal is not to fast for long periods before the main meal, as this can lead to overeating. It is also important to alternate the consumption of alcoholic beverages with water”, advises Patrícia Souza.

Hydration, in fact, is a point of attention. “Drink water throughout the day, it helps the body function and contributes to better digestion,” he says.

Food is also affection

In addition to nutritional aspects, the specialist highlights the importance of looking at food in a broader way, considering its symbolic value.

“St. George’s Day is a date of faith and connection. Eating consciously, valuing food and spending time with friends and family, is also a way of taking care of the body and mind”, he highlights. She reinforces that there is no room for blame. “A more indulgent meal, within a balanced context, does not compromise health. What matters is the eating pattern over time.”

Healthier Saint George’s Day

Below, check out how to enjoy the holiday in a healthier way and without leaving the pleasure aside:

• Choose lean meats and reduce sausages in feijoada;
• Remove excess fat when preparing;
• Include kale and orange in the dish;
• Control portions and avoid repeating;
• Drink water throughout the day;
• Moderate your consumption of alcohol;
• Eat green salad before feijoada;
• Avoid extreme compensations before or after a meal.

For the next day

If there is exaggeration, the recommendation is to resume your eating routine without radical restrictions. “The next day, prioritize light foods, such as fruit, vegetables and preparations with less fat. And, again, invest in hydration”, advises Patrícia Souza.

By Larissa Rocha