Christmas is here. The meetings, dinners and meals begin and with them the typical excesses of these dates. And for many, face these days by maintaining a healthy diet It becomes a real headache.
during christmas food plays a leading roleleading to a radical change in the diet usual, increasing the quantities we eat and the variety of foods that is not usual during the rest of the year.
Although we must not forget that keep a balance during these holidays, including healthy options and practicing moderation, is essential to prevent health associated with excessive eating, feelings of hunger and indigestion that can cause more serious problems in the future.
But do not be discouraged because it is possible to face all the extraordinary lunches and dinners that we have these days with healthier alternatives and thus maintain balance in the diet.
The first thing he recommends María Sánchez, e-Health Manager of Cigna Healthcare in Spain It’s not obsessing. “Christmas is a good time to disconnect from routine and stress from day to day, that is why it is important to enjoy them and not become obsessed with the excesses associated with these holidays.”
At the same time, the health specialist insists that “you can enjoy the holidays by finding healthier alternatives and sustainable. To achieve a balanced menu we can consider options such as chicken or turkey, which are lean and healthier meats, instead of red meat which are more expensive, and which should be consumed less frequently. We can also assess other types of companions nutritious, healthy and more affordable, like fruit or nuts.”
5 recommendations to enjoy food at Christmas
In order to help us choose healthy menus For these holidays and reduce the worry that excesses can cause us, Cigna Healthcare offers some easy tips:
- Replace red meat with white meat. Whether we cook at home or eat out and eat meat, a very good option is to choose white meats such as turkey, rabbit or chicken. They are very healthy foods, having a low fat content, but very high in proteins, B vitamins and minerals.
Furthermore, this type of meat can be accompanied with any type of vegetable, whether in salads, steamed or grilled.
Instead, we must remember that, if we choose red meat, especially those that are processed (such as sausages), “often contain saturated fats that can increase blood cholesterol levels, contributing to the development of cardiovascular diseases. Likewise, some studies suggest that diets rich in red meat can trigger inflammatory processes in the body, which is associated with various chronic diseases,” experts warn.
- Turn starters into a source of protein. A diet rich in protein has great advantages, such as a greater feeling of satiety and fullness, which can help control appetite and consume less of it in the main dish. And what protein can we use for starters? Well, legumes, eggs or fish.
- Seafood is a good option. If there is something popular during Christmas dinners and lunches, it is seafood, a perfectly valid food if what we want is to have a healthy and balanced menu.
And although in general they are clear products, Cigna specialists point out that foods such as mussels, prawns or octopus are products that can be purchased in advance since they can be frozen, preserving their nutrients and avoiding last-minute price increases.
- And for dessert something light. A binge is nothing more than the consumption of an excessive amount of food in a short period of time, which can cause abdominal pain, bloating, heartburn, belching, nausea and, in some cases, even vomiting.
To avoid this, in addition to choosing foods that satisfy us from the beginning, it is very important not to force the body. “Finishing the meal with a light dessert like pomegranate, for example, or any other type of seasonal fruit is a much lighter option than the alternative of cakes and pastries, which contain high levels of sugar and saturated fat,” the researchers point out. specialists.
- Nourish the mind as well as the body. In addition to what we eat, it is important to also take care of how we feel about what we eat. “Radical changes in diet, or food restrictions followed by Christmas excesses can affect the emotional state of many people who suffer from Eating Disorder” warns from Cigna Healthcare.
Thus, it is very common that during this time these patients see their perception of body image altered and their levels of stress and anxiety related to the feeling of guilt increase.
Therefore, following the recommendations on a moderate and balanced diet during these days, as well as resting and relaxing, can help reduce the emotional burden associated with food for everyone.