Understanding Lent, Habits & Nutritional Needs

ByNicole Doria

After chatting with a few clients and working through how they want to approach Lent, I thought this might be a great topic to share openly. I come from a Christian background in my nutrition and exercise science education graduating from Liberty University for my Master’s degree and currently attending for my PhD in Health Services.

As we make our way through this, I am focusing more on Lenten practices associated with Catholicism because this is what I was raised as in my childhood home. It’s important to note that the specific rules and interpretations regarding Lenten fasting can vary among different Christian denominations and individual believers. Some people may choose to observe stricter fasting rules, while others may have more lenient interpretations.

What is Lent?

Lent is a time in the Christian liturgical calendar dedicated to fasting, prayer, and reflection. This period symbolizes Jesus’ 40-day retreat in the desert, resisting temptation while praying. It begins on Ash Wednesday and ends on Holy Thursday, which is the day before Good Friday. Ash Wednesday marks the start of the 40-day Lenten season, leading up to Easter Sunday.

Traditionally, Sundays are not included in the count of the 40 days of Lent. While Lent is 40 days of fasting and penance, it is understood that Sundays are considered “mini-Easters” or celebrations of the Resurrection. Therefore, Sundays are not counted among the days of fasting and penance during Lent. Instead, they are viewed as days of joy and celebration within the Lenten season.

Orthodox & Catholic

Both Orthodox and Catholics practice fasting during Lent, but the specifics can vary. In the Orthodox tradition, fasting often involves abstaining from meat, dairy, fish, oil, and wine on certain days of the week throughout Lent. In Catholicism, fasting on Ash Wednesday and Good Friday generally involves eating only one full meal and abstaining from meat.

Catholic

In modern times, Catholics observe Lent by giving up something for 40 days, engaging in prayer, attending mass, and adhering to specific dietary guidelines.

On Ash Wednesday and Good Friday, Catholics practice fasting, limiting their food intake. Additionally with all Fridays during Lent, adult Catholics aged 14 and above abstain from eating meat. Consumption of meats like lamb, chicken, beef, pork, ham, and deer is not permitted. However, foods such as eggs, milk, fish, grains, fruits, and vegetables are permissible.

Certain exemptions apply, such as pregnant women, the sick, the elderly, and young children being exempt from fasting rules during Lent.

More information can be found here: Lent Fasting Rules: Catholic Rules for Fasting During Lent in 2024

Why Fast?

The rationale behind fasting from meat has been shown to have many diverse explanations, but below are two of the most common.

Jesus fasted for 40 days.

Jesus underwent a 40-day fast, setting an example for us to follow in every aspect of our lives. Thus, fasting is a practice we are called to embrace.

Fasting not only enables us to empathize with Jesus’ experience but also grants us insight into the depth of His sacrifice. Even a single day of fasting allows us to grasp the extent of His endurance during those 40 days, deepening our understanding of His profound sacrifice for our salvation and His enduring concern for each of our souls.

Also, this can be seen as a practice of solidarity with the poor and less fortunate. By abstaining from meat, Catholics are encouraged to focus on simpler, meatless meals and to remember those who may not have access to an abundance of food.

Fasting reveals our dependence on God.

Fasting is to symbolically sacrifice something significant from one’s diet as an act of self-discipline and spiritual reflection during the Lenten season. It is believed that by mastering the ability to abstain from indulgent pleasures such as food, we develop the strength to confront other temptations considered “evil.” By demonstrating discipline in resisting temptations, we cultivate resilience and are reminded of Jesus’ sacrifice.

According to Pope John Paul II, fasting, characterized by moderation in food and lifestyle, represents “a sincere effort to remove from our hearts all that is the result of sin and inclines us to evil.”

While the specific rules and customs regarding Lenten fasting and abstinence may vary among different Christian denominations and traditions, the underlying principles of self-discipline, prayer, and spiritual preparation for Easter are central to the observance of Lent across various Christian communities.

You can find these Lenten Themes in the Bible here.

References provided by Equipping Godly Women: Where is Lent in the Bible?

Personal Penance

Moreover, many individuals choose to give up something for the entire Lenten season. Some Catholics relinquish a favorite indulgence like caffeine or chocolate, while others forgo habits such as watching TV. The key is to choose a challenge that pushes your boundaries and commit to it until Easter.

Other Fasts

  • Negative Talk Fast. Letting go of negative self-talk, comparing yourself to others, and criticizing others’ bodies. Replace it with self-compassion and prayer, reminding yourself of God’s love for you.
  • TV or Social Media Fast. Instead, invest time with your family, in church, prayer, Bible reading, or serving others.
  • Financial Fast. Redirect financial resources by tithing to your church or contributing to a food bank or individuals in need.

Adding to Life During Lent

Lent serves to ready believers for the Easter celebration, offering a chance to deepen their connection with God through spiritual acts.

  • Prayer & Time in the Bible: By waking up ten minutes earlier each day for additional prayer sessions and scheduling nightly family readings from the Bible, individuals can foster a deeper connection with their faith and enrich their understanding of scripture.
  • Almsgiving: Abstain from your weekly pleasures and donate the funds to a charity. By sacrificing material comforts and contributing to the welfare of others, individuals embody the spirit of generosity and compassion central to the Lenten season.
  • Repentance: Practice self-forgiveness, and give up being critical of yourself and others. During Lent, believers are encouraged to engage in sincere self-reflection, repenting for past mistakes, and striving toward spiritual renewal and growth.

Mindfulness: Reflection & Awareness

Another compassionate practice that could be added is journaling and reflecting on the changes in your day. Even for a few minutes daily, which can provide valuable insights into your habits and dependencies. This is a practice of mindfulness.

You can seek support from loved ones or colleagues to help you succeed.

Be Wary of Diet Culture Creeping In

Our view of food often divides it into “good” and “bad” categories, contributing to feelings of shame and guilt when we indulge in certain treats. But eating a donut doesn’t make us bad, nor does having a salad make us good. It’s not about the food itself but how much and how often we eat it that affects our health. This labeling can lead to shame and unhealthy behaviors like binge eating or strict dieting.

During Lent, giving up “bad” foods can reinforce these harmful ideas, and without a plan, people often overindulge afterward. Instead, we should enjoy treats in moderation and plan indulgences consciously, fostering a healthier relationship with food.

Things to ask yourself during Lent to help avoid diet culture.

  1. Am I overly preoccupied with restricting food intake, potentially leading to insufficient nutrient intake for my body’s proper functioning?
  2. Do I maintain a look at healthy eating habits in public and then overindulge when alone?
  3. Are the adjustments I’m implementing for Lent and my faith or for personal gain? Have I inadvertently turned Lent into a platform for reshaping my physical form, perhaps elevating certain body ideals?
  4. How do my dietary choices during this sacred time enhance my relationship with God and contribute to fostering a more compassionate and connected world around me?

7 Ways to Practice Your Nutritional Goals During Lent

  1. Protein is Still Possible: Opting for meatless alternatives during Lent provides an opportunity to balance protein intake. Look to diverse sources such as peanut butter, tofu, lentils, quinoa, chickpeas, edamame, and Greek yogurt.
  2. Add Colorful Variety: Combat monotony on your Lenten plate by incorporating a rainbow of fruits and vegetables. These vibrant plant foods not only provide essential vitamins, minerals, and antioxidants but also add visual appeal and flavor diversity to your meals. Explore seasonal produce and experiment with different cooking methods to enhance their natural goodness.
  3. Look to Global Cuisine: Expand your horizons during Lent by exploring vegetarian cuisine like Indian, Mediterranean, Thai, and Mexican cuisines, among others. Many of these dishes include protein and nutrients from their bases of rice and beans.
  4. Easy Meatless Meal: Look to soups, salads, sandwiches, and pizzas or flatbreads. This allows for endless combinations of flavors, textures, and nutritional benefits. Pair a hearty vegetable soup with a crisp green salad or a wholesome whole-grain sandwich for a satisfying meal. Opt for a personal cheese pizza instead.
  5. Family Meal Planning: Lent presents an ideal opportunity to strengthen family bonds through shared meal planning and preparation. Involve family members in selecting recipes, grocery shopping, and cooking together. This will encourage creativity and togetherness in the kitchen while exploring plant-based or pescatarian foods.
  6. Opt for Healthier Desserts: While indulgent desserts may be tempting, consider healthier alternatives that align with the spirit of Lent. Swap sugary treats for naturally sweet options like fresh fruit salads, homemade smoothie bowls, or baked apples with cinnamon and nuts. These nutritious alternatives satisfy sweet cravings while promoting overall well-being.
  7. Stay Hydrated: Pay attention to your body’s signals. Thirst is a sign that your body needs fluids, so don’t ignore it. Consider consuming hydrating foods such as fruits and vegetables with high water content can also help maintain hydration levels.

Vegetarian Proteins

If you opt for a meat-free Lent for the first time, it’s crucial to pay attention to your diet to ensure adequate vegetable protein intake, or you may experience hunger and fatigue.

Pescatarian Proteins

The tradition of abstaining from meat but allowing fish and seafood during Lent stems from historical practices and interpretations of fasting and abstinence within Christianity. Fish has been seen as a symbol of abundance and was considered distinct from meat in traditional fasting practices.

1 Corinthians 15:39, “Not all flesh is the same: People have one kind of flesh, animals have another, birds another and fish another.”

The Environmental Defense Fund (EDF) analyzes aspects of wild fisheries and fish farming operations for more than 200 types of seafood frequently sold in the U.S. market. They have worked with troubled fisheries to improve management and conservation, which can improve their ratings over the long run.  They posted health advisories on some of these fish.

Additional Resource: Seafood Safety for Lent

Meal planning during Lent

Being that there are limitations with specific proteins, don’t forget to include some of the other foods in your meals that also have protein in them, but are not typically seen for that. Check out the graphic below and please know that I do realize that it is quite difficult to the 100 kcal mentioned. My purpose here in setting up all of these different items using 100 kcal is as a reference to compare to each other. And what better way than by using calories, something that we are all familiar with from reading nutrition labels on the back of packages.

High-Protein Recipes

The following recipes are from Elizabeth’s Table: A Catholic Diet for Lent who is a plant-based recipe blogger who practices Lent.

Research Studies Regarding Lent

To maintain nutrient levels during Lent while avoiding red and white meat, individuals can focus on incorporating a variety of plant-based foods rich in essential nutrients:

  1. Zinc: Include sources such as beans, lentils, nuts (like cashews and almonds), seeds (like pumpkin seeds), tofu, and whole grains (such as quinoa and oats).
  2. Vitamin B6: Incorporate foods like chickpeas, potatoes, bananas, fortified cereals, nuts (such as walnuts and pistachios), seeds (like sunflower seeds), and avocados.
  3. Calcium: Choose calcium-rich options such as dairy alternatives fortified with calcium (like almond milk and soy milk), leafy greens (such as kale and collard greens), tofu made with calcium sulfate, almonds, and sesame seeds.
  4. Vitamin E: Opt for foods like nuts (such as almonds and hazelnuts), seeds (like sunflower seeds and pumpkin seeds), vegetable oils (such as sunflower oil and olive oil), spinach, broccoli, and avocados.

By focusing on a well-rounded diet that includes these nutrient-rich foods, individuals can maintain adequate nutrient levels while abstaining from red and white meat during Lent.

The study examined the dietary habits of Russian Orthodox Church members in South Florida during Lent and non-abstinence periods. Participants significantly reduced their intake of kilocalories, protein, fat, cholesterol, calcium, zinc, vitamin E, riboflavin, and niacin during Lent compared to non-Lenten periods (p < .05). Nutrient intakes dropped below half of the RDAs during Lent for zinc, vitamin B6, and calcium. Vitamin E intake remained low in both periods. The findings highlight the importance of understanding the dietary impact of Lenten practices and suggest further research to explore their health implications.

Reference: Quinton, R. K., Keane, M. W., Curry, K. R., & Enrione, E. B. (1994). The effect of Lenten practices on the nutritional habits of members of the Russian Orthodox Church in South Florida. Journal of the American Dietetic Association, 94(8), 892-894. https://doi.org/10.1016/0002-8223(94)91808-2

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2 Comments

    1. Thank you so much for writing it! I have been trying to make sure that I am including all that I could to be very respectful, but also help clients who are working through nutritional things while we are in the Lenten season

      Reply

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