You are fasting, but you do not know which foods should you eat every day to get the valuable proteins and calcium your body needs?
During the fasting period, it is important to incorporate foods rich in protein and calcium into your diet to ensure your body's need for these nutrients.
Here are some examples of protein- and calcium-rich foods you can include in your diet while fasting:
Foods rich in protein:
- Beans
- Lentils
- Chickpeas
- Peas
- Quinoa
- Potato
- Broccoli
- Carrots
- Soy (tofu, soy milk)
- Walnuts
- Almonds
- Hazel
- Cashews
- Sesame (tahini)
- Pumpkin seed
- Mushrooms
- Seafood
It is very important to know that vegetable proteins do not contain all the essential amino acids to be considered complete. For this reason, we supplement the reduced amino acids of a vegetable protein with another vegetable protein.
For example, if you combine legumes with nuts or cereals, you will manage to supply your body with complete proteins like those of meat! Such combinations are:
- pulses with rice/barley/bread
- Spaghetti with soy mince
- sesame risotto
- lasagna with tofu cheese
- cereal with soy milk
- tortillas with falafel/ lentil meatballs etc
Research shows that supplementary proteins do not need to be consumed at the same time, but having a variety of different sources of amino acids throughout the day is enough to meet your body's needs.
Τρόφιμα πλούσια σε ασβέστιο:
- Almonds
- Peanuts
- Hazel
- Sesame (tahini)
- Beans
- Chickpeas
- Lentils
- Soy (tofu, soy milk)
- Spinach
- Okra
- Greens
- Broccoli
- Oranges
- Dried fruits (such as figs, prunes)
- Molasses
The above foods can provide you with significant amounts of protein and calcium during the fasting period, helping to maintain your body's health and energy.
Remember to consume enough fluids every day and maintain a balanced diet as a whole throughout the fasting period, in order to ensure the proper functioning of the body and to feel well-being and good mood every day.
