9 essential tips to enjoy Christmas and New Year without guilt

Summary
Experts recommend balance in holiday dinners, emphasizing conscious choices, moderation and simple practices to maintain health without sacrificing pleasure at the table.

The end-of-year celebrations bring together traditional recipes and hearty dinners which, in a festive atmosphere, can encourage overeating.

According to experts, managing vacation meals and making the most of them doesn’t require restrictions, it requires attention.

“There is no need to resort to restrictive or ‘miracle’ diets during this period. Healthy eating should be a habit throughout the year and maintained during the holidays. Therefore, knowing how to enjoy this season with balance is the key to avoiding losses. Be careful with the quantities of very fatty foods, sweets and alcoholic drinks”, explains Roberta Brito, head of the therapeutic area of ​​cardiometabolism and endocrinology at Merck Brasil.

With this in mind, Tarcila Beatriz Ferraz de Campos (CRN3 15157), nutritionist of the Educational Group of the Diabetes and Obesity Center of the Alemão Oswaldo Cruz Hospital and educator of the Brazilian Diabetes Society (SBD), Associação Diabetes Brasil (ADJ) and the International Diabetes Federation (IDF), has put together practical tips to make the most of Christmas and New Year’s dinners:

START WITH SALADS AND VEGETABLES. They help control blood sugar and make the main meal more filling.

CHOOSE YOUR “DELICATIONS”. You don’t need to prove everything. Think about what you like best, serve yourself a small amount and enjoy it calmly.

PRIORITIZE LEAN PROTEINS. Turkey, fish, tenderloin and skinless loin are good options. This way you balance the dish and reduce the saturated fat content.

ALCOHOL INTERCALED WITH WATER. If you are going to drink, this practice prevents dehydration and thus helps maintain blood sugar control.

EAT WITH PRESENCE. Paying attention to what you eat is a form of self-care, between conversations and pleasure, being present at meal times.

NOT HAVE ARRIVED HUNGRY. Have a light snack with protein and fiber before going out, such as fruit yogurt or 1 slice of cheese + 1 piece of cereal toast. This avoids overdoing it and helps maintain blood sugar control.

STAY ACTIVE. Dance, walk, participate! Caloric expenditure and well-being increase naturally…

LOVE AND DON’T COUNT CALORIES. A single event does not define your health. What matters is what repeats over time.

DISCOVER THE WAY YOU EAT: Click here and take the test* to identify your dietary profile.

By adopting these guidelines, it is possible to enjoy New Year’s dinners with pleasure and balance, tasting the typical seasonal dishes without compromising your health.

More than celebrating, the holidays become moments of well-being and conviviality at the table.