Eating Well… and Balanced
Otilia Perichart Perera, a specialist from the National Institute of Perinatology, and Mariana Valdés Moreno, head of the Nutrition program at FES Zaragoza, share key recommendations for maintaining balance during these festive times without the regret, guilt, or extra pounds.
- Visualize your plate: Divide it into three sections – 50% fruits and vegetables, 25% whole grains or minimally refined grains like rice, oats, or quinoa, and 25% proteins, preferably legumes, chicken, or fish over red meat.
- Avoid processed foods: Homemade preparations with fresh ingredients reduce fats, calories, and added sugars. Packaged or pre-cooked foods often contain preservatives and high levels of sodium.
Homemade Wins
Arriving at the dinner starving is not advisable. Skipping meals to “save space” can lead to:
- Uncontrolled hunger and poor food choices
- Reactive hypoglycemia
- Heavier digestion
- Lower energy and concentration levels
It’s recommended to eat lightly throughout the day to arrive at the dinner with a good appetite, not anxiety.
Alcohol: Yes, but in Moderation
The calories from alcohol are empty and stored as fat. Experts suggest:
- Compensate: For every drink, have the same amount of water.
- Avoid mixing with sodas or energy drinks.
- Prefer mineral water with lemon for a festive touch.
For alcohol-free toasts, consider herbal infusions or sugar-free cocktails that also look festive.
Smart Desserts and Snacks
Making dessert at home and prioritizing fruits can make a difference. Here are some ideas:
- Homemade apple pie
- Raw vegetable sticks (jicama, cucumber, carrots)
- Baked beet or sweet potato chips
- Fruits presented creatively
The goal: Eat a little of everything, in small portions.
Ensure Salad is on the Table
Fresh vegetables and fruits provide fiber, vitamins, and aid digestion.
- Leafy green or nopal salads
- Combinations with pear, mandarin, celery, or carrot
- Limit excessive cream or mayonnaise
Stay Hydrated and Active
In addition to water, teas or lightly sweetened drinks can be chosen. Punch should be limited to one or two servings.
Dancing, playing games, and socializing also count as light physical activity and help ensure that food isn’t the only focus of the gathering.
Enjoyment is Part of the Plan
The experts emphasize avoiding extremes: neither depriving oneself of food nor overindulging. The key is to listen to your hunger cues, savor your food, and remember that companionship, games, and music are integral parts of the celebration.
Caring for your diet during these times does not mean giving up what you love the most, but doing so consciously to start the New Year with well-being.
