Easter - tricks from the nutritionist.
Easter doesn't have to jeopardise your health or your diet if you use the right eating strategies. The key is portion control, rather than giving up traditional foods altogether. A balanced diet will always find room for festive treats. Eat slowly and chew thoroughly to better sense the satiety signal. Go out for a walk after the Easter breakfast - this will stimulate digestion. Choose products with simple ingredients: butter with a minimum of 82% milk fat, sausage with 80-90% meat, mayonnaise without thickeners. Many Easter foods support health - eggs provide protein and zinc, the vegetables in vegetable salad contain antioxidants and horseradish has anti-inflammatory effects. Find out how to enjoy the holidays without compromising your health.
Highlights
- Control the portion size of traditional foods rather than giving up altogether - it is the quantity that matters most.
- Go for a walk or bike ride after the Easter Breakfast - this will stimulate digestive processes and keep you physically active.
- Eat slowly and chew your food thoroughly - at the table your attention gets distracted, which interferes with the feeling of satiety.
- Eggs, meat and vegetables from the Easter table provide iron, zinc and vitamins beneficial for fertility.
Easter can be challenging for many patients. It is a time that is mainly spent around the table, eating a variety of traditional foods. It is important to remember that diet is our total, customary diet and in a well-balanced diet There is always room for meals that we would not ordinarily eat.
A responsible approach to diets during the Easter period does not have to mean giving up altogether of favourite traditional foods. In addition to its typically nutritional function, food is also an important cultural element - it helps to build and maintain relationships with family and friends.
What, then, can you do/what can you pay attention to in order to approach Easter rationally and at the same time enjoy it as much as possible?
Portion matters
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Don't be afraid to try lots of different dishes - quantity and portion size will make a big difference here. So avoiding your favourite Easter dish is not necessary, just monitor the amount you eat.
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Christmas is also not an obligation to try every dish - eat what you fancy, in the amount that serves you.
Traffic
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During the festive period, there may be less movement, so after eating the Easter Breakfast together, it will be good practice to go out for a taking a short walk, going for a bike ride, even around the estate.
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This will stimulate digestive processes, awaken and provide a daily dose of physical activity.
The pace of eating
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When we eat at the table, our attention is considerably distracted and not solely focused on the food. This can disrupt the moment we sense the signal of satiety. As a consequence, more food can be consumed and gastrointestinal complaints can occur.
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Pay attention to the speed at which you eat your food and try to chew it thoroughly. This will improve your digestive processes and reduce the likelihood of any discomfort.
Adequate hydration
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Adequate hydration has an impact on proper digestive processes.a
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After eating “heavier„ meals, rich in fat, fried - you can prepare infusions of e.g. chamomile or mint, which have a positive effect on digestion.
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Better choices
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If you are the one planning the menu for the Easter feast, you can try combining traditional dishes with their more healthy alternatives (e.g. vegan vegetable salad, slimmed down sour soup, etc.).
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You can combine mayonnaise half and half with natural yoghurt. This will preserve your favourite flavour while reducing calories.
Products to watch out for
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Butter
* Real butter will contain a minimum of 82% milk fat.
* Pay attention to the nomenclature! Butter, spread, spreadable fat, extra butter, butter-mix - such products will usually try to pretend to be real butter and will not be conducive to health.
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Sausages
* Composition! When choosing a sausage whether for sour soup or holly, keep the composition as simple as possible. A good quality sausage will contain a minimum of 80-90% meat and spices, and as little salt, fat, additives and preservatives as possible.
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Mayonnaise
One with a simple composition- eggs (yolks), vegetable oil (preferably rapeseed oil), vinegar, salt. A good classic mayonnaise will not need any more additives. Avoid those that will contain thickeners (such as xanthan gum, guar gum) or, for example, powdered eggs.
When adding mayonnaise to food, it should also be remembered that it has a high energy density - 1 tablespoon is approximately 100 kcal.
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Prepared pastry and confectionery
*When choosing cakes, it is worth paying attention to the amount of simple sugars (under various names, e.g. glucose, sucrose, dextrose), the type of flour they are made from and the amount of food additives that you would be unlikely to find in a home kitchen.
*For simplicity - 1 teaspoon of sugar=5g
*The best solution would be to make the cakes yourself, using wholemeal flour, with less sugar and no additives or preservatives.
Well, what about the pluses of eating Easter?
Obviously, there will be products on the Easter table that will benefit health and have a positive effect on fertility
Here are some of them:
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Eggs
*They are a source of complete protein, iron, choline, vitamin D, B vitamins, and selenium and zinc.
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Meat
Properly prepared (baked, cooked), it is rich in haem iron and zinc.
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Vegetables
The traditional vegetable salad contains mainly cooked vegetables - they are a rich source of antioxidants, fibre and vitamins.
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Nuts and seeds
*They are a source of healthy fats, zinc and selenium.
*It is best to choose those unroasted and without additives such as salt.
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Horseradish
* Rich in antioxidant nutrients
*Exhibits anti-inflammatory and digestive support effects
Easter can be a good opportunity to practise healthy habits without giving up the pleasure of celebrating with your family. A diet during this period does not have to harm fertility - with the right choices, it can even support it! The key will be to base your festive menu on natural products, choose the right ways to heat products and keep portion sizes in moderation. In a few days of celebration, with moderation - you won't lose the progress that has been building up over weeks or months of your work.
Make an appointment with a nutritionist
Write an e-mail
Call 500 900 888
Frequently asked questions - FAQ
Yes, the body quickly recovers from short-term dietary changes. Simply return to regular meals and increase your intake of vegetables and water. Avoid radical weight-loss diets after Christmas - this can damage your metabolism.
Special preparations are not necessary, but it is a good idea to ensure that you eat regular meals with fibre for a week before Christmas. This helps to strengthen the gut flora and improve digestion. Avoid starving yourself before the feast - this leads to more overeating.
People with diabetes, heart disease or stomach problems should consult their doctor before the holidays. It is often possible to participate in the festivities by using smaller portions and avoiding specific ingredients. It is important not to abandon tradition altogether.
Most digestive complaints subside within 24-48 hours with a return to easily digestible meals. It takes about 3-5 days for the liver to fully recover from fatty foods.
Bibliography:
- Ganong, W. F. (2017). Physiology. Warsaw: Wydawnictwo Lekarskie PZWL.
- Krauss, H., Sosnowski, P. (eds.). (2009). Fundamentals of human physiology. Poznań: Wydawnictwo Naukowe Uniwersytetu Medycznego im. K. Marcinkowskiego.
- Regulation (EU) No 1308/2013 of the European Parliament and of the Council of 17 December 2013 establishing a common organisation of the markets in agricultural products.
- DiPietro, L. et al. (2026, March). The 20-minute rule. Health Market. Retrieved from: https://www.rynekzdrowia.pl/Badania-i-rozwoj/Zasada-20-minut-prosta-a-skuteczna-Apetyt-bedzie-pod-kontrola,282284,11.html
- National Geographic Poland. (2026, February). Walking right after a meal has the best effect. Downloaded from: https://www.national-geographic.pl/nauka/nie-czekaj-az-ulozy-sie-w-zoladku
The medical information presented should be considered as general guidelines and does not replace the individual judgement of the doctor regarding the medical management of each patient. The doctor, after a thorough examination of the patient's condition, determines the extent and frequency of diagnostic tests and/or therapeutic procedures, taking into account specific medical indications. All medical decisions are made in full consultation with the patient.
Author of the article
Invimed editorial team - we serve patients by solving their fertility problems. We use world medical knowledge, state-of-the-art technology and treatment methods. We are here to make dreams of parenthood come true. The smiles on the faces of happy parents give meaning to our work.
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