TOagenda already full of Christmas aperitifs and dinners? In this period, as we know, the opportunities for everyone to come together to celebrate are multiplying a bit. Opportunities without fail accompanied by toasts and special menus to be enjoyed in company.
Nothing bad, certainly. However, to prevent the marathon of Christmas lunches, dinners and aperitifs from having an impact on the HealthBetter play in advance keeping in mind some small ‘salvation strategy’. Objective: to enjoy every festive occasion, without too many sacrifices and without falling into those classic mistakes that risk making the situation worse.
So what are the golden rules? We asked the Dr. Chiara Boscaro, biologist and nutritionist at the San Siro Clinical Institute in Milan and the Zucchi Clinical Institutes in Monza.
Sudden weight gain: a health risk
It is estimated that during the holiday season you risk gaining up to 3 or 4 kg. A problem that isn’t so much about aesthetics as much as health.
«Gaining weight suddenly can undoubtedly affect our health – explains Dr. Boscaro. – Although we must consider that weight gain during the holidays is often also due to water retention. This happens because we find ourselves at eat foods that are more seasoned, saltier and, in general, richer in saturated fats. Usually, by returning to a balanced diet, 1 or 2 kg tend to be lost immediately.”
No to detox diets before Christmas
«What is really important is to try to maintain a balanced diet outside of specific festive occasions, so as to cushion the weight gain – continues the expert. – I In fact, I advise against resorting to detox diets before Christmas why this way you risk binge eating even more».
Also pay attention to strategic fasting
In view of a lunch or dinner where you know you will eat more than usual, you always think about run for cover, somehow counterbalancing the other meals. But is it really necessary?
“Usually you think you are compensating but in reality it is a mistake – explains Dr. Boscaro. – In this way the damage is not limited but rather you arrive even hungrier at lunch or holiday dinner. The advice therefore is to avoid strategic fasts and, as we said, always eat in a balanced way. So, have breakfast as usual and consume them snack regularlyavoiding sweet snacks and preferring fresh or dried fruit instead. What you can do is maybe try to alternate proteins. For example, if I know I will go to eat in a restaurant that offers fish or meat-based dishes, for lunch I will try to focus on the legumesabounding with the vegetables and inserting a serving of whole grain complex carbohydrates. The only way to compensate for any excesses is to improve physical activity before and after the holidays.”
Christmas aperitifs: what to do?
Even in anticipation of the many appetizers Christmas, it may be useful to keep a few small strategies in mind. It is on these occasions, in fact, that It can happen that you overdo it, especially with alcohol.
«We must consider that alcohol contains classic empty calories, that is, they are rich in sugars and do not provide nutrients. For this reason they should be limited – explains the expert. – The calorie intake is notable if we consider that a glass of red wine contains approximately 75 caloriesa glass of Champagne around 87up to bitters and spirits which may also contain them 300, for just one glass. Certain you don’t need to avoid them completely but surely it is best to consume them only occasionally and paying attention to the quantity».
Christmas aperitifs: also pay attention to non-alcoholic drinks
Also be careful to false myths: to limit the damage, we focus on non-alcoholic but even these drinks hide pitfalls.
“Often they contain a lot of sugars – Dr. Boscaro underlines. – If we have many aperitifs planned and we don’t want to risk exceeding them, better then prefer a prosecco with a little fruitor low alcohol drinks. The light alternative? A centrifuged or tomato juice for a healthier aperitif.”
Buffet and appetizers: how to adjust
In addition to alcohol, aperitifs are generally accompanied by rich buffets which are often difficult to resist or hold back. What is the advice in this case?
«In front of a buffet we try to choose as best we can – replies the expert. – So let’s try to fill half of the plate with vegetables which are often found raw or grilled. Then add a source of protein, as one meat stew, fish carpaccio, bresaola or parmesan flakesto be preferred to blue cheeses and cured meats, and then we focus on one small portion of complex carbohydrates, For example cereal or a slice of bread. This will allow you to feel satisfied and enjoy the aperitif. Instead, if possible, pay attention to chips, sandwiches, sandwiches, ultra-salty foods which tend to make us drink more and create water retention”.
And the desserts?
They are unmissable on the festive occasions of this period also desserts, primarily panettone and pandoro. The healthier choice between the two?
“There recommended quantity for both of these sweets is approximately 100 grams, therefore a slice – underlines the nutritionist. – Panettone and pandoro they have on average the same amount of proteins and carbohydrates, what changes is the amount of total fat. Pandoro weighs around 17 grams and panettone weighs around 10 grams. At the level caloricThe panettone classic, without creams, provides approximately 320 calories per portion, while the pandoro about 400 calories. The advice is to choose what you like best, avoiding excesses. So better to eat them only on festive occasions and not usually, as a snack or after dinner. And maybe eat leftovers for breakfast».
Dehydrated fruit and dried fruit
Instead, it is preferable to the classic dessert dried or dehydrated fruit.
«Obviously, even in this case it is best not to exaggerate because they are still very caloric – specifies the expert – however they also contain many beneficial substancesamong which Omega 3 and Omega 6 fats and antioxidants. The recommended portion is 20/30 grams per day. My advice though is consume dried or dehydrated fruit 2 or 3 times a week».
Christmas aperitifs: how to help digestion
And since stomach ache and poor digestion are often around the corner during this period, it’s best to also keep some ad hoc tips in mind.
«As we said, it’s better not to arrive hungry at a dinner, because this also causes you to eat more quickly and to encounter those side effects such as poor digestion – explains Dr. Boscaro. – At the same time it is important stay hydrated throughout the day, since drinking a lot helps the digestion of the meal. And in the case of particularly substantial dinners, try to eat little of everything to avoid getting weighed down».
Help from herbal teas
If digestion is still affected, there are remedies.
«To aid the digestive process they are recommended lemon and ginger herbal teasor based on lemon balm, thyme and fennel – concludes the expert. – Even just a little fresh ginger after meals can help. Without forgetting always keep your intestines in shapeperhaps using gods probiotics both before and during the Holidays.”
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