Avoiding Excess Without Losing Tradition
As the 6th of January, 2026 approaches, the Rosca de Reyes, a symbolic bread representing unity and the conclusion of the Guadalupe-Reyes festive marathon, once again takes center stage at family tables. Accompanied by warm beverages and prolonged gatherings, this bread is an integral part of the celebrations.
Nutrition experts agree that the challenge lies not in avoiding it, but in consuming it with moderation and without guilt, safeguarding health while preserving tradition.
Mariana Isabel Valdés Moreno: UNAM Expert’s Perspective
Mariana Isabel Valdés Moreno, an academic and coordinator of the Nutrition program at the Faculty of Superior Studies Zaragoza, UNAM, highlights that the most common mistake during these times is attempting to “compensate” for excesses through fasting or skipping meals. This practice, she warns, can cause abrupt changes in the body and encourage binge eating episodes.
Her recommendation is straightforward and practical: maintain regular meal times around the celebrations, opting for lighter options like seasonal fruits, fresh vegetables, low-fat yogurt, or salads. During gatherings, the key is to serve small portions, choose what you enjoy the most (including rosca), and use smaller plates to control quantities.
Hydration and Beverages: Making Better Choices
Although January’s cold might decrease water intake, Valdés Moreno insists that plain water remains the best option. Light or “zero” sodas are not a healthy alternative, as artificial sweeteners also have adverse effects and don’t offset an imbalanced diet.
Unsweetened teas, infusions, or tisanas can aid hydration; punch can be part of the tradition but shouldn’t replace daily water consumption.
Regarding alcohol, the advice is to alternate with water and moderate consumption, considering that mixers often add substantial amounts of sugar. Even mineral water should be consumed cautiously and not replace natural water.
Children: Setting a Healthy Example
Celebrations also increase children’s exposure to high-sugar, high-fat, and high-sodium foods. Valdés Moreno reminds us that children consume what’s available at home and observe their surroundings. Involving them in grocery shopping and food preparation, especially at traditional markets, can broaden their knowledge of fresher, less processed options.
Individuals with Chronic Conditions: Continuous Care
For those living with chronic conditions, the message is clear: don’t stop treatments or resort to prolonged fasting. Moderating salt, alcohol, and sugary drinks is crucial. In cases like non-alcoholic fatty liver disease, an antioxidant-rich diet (fruits, vegetables, chia seeds, and flaxseeds) may help, though damage might not always be reversible.
Post-January 6th: A Gradual Approach
After dividing the last slice of rosca, many people opt for extreme diets or intense exercise routines. Valdés Moreno warns that drastic changes without prior evaluation can pose risks, including cardiovascular issues. The optimal strategy is to gradually resume habits with realistic goals and, if possible, professional guidance.
Key Questions and Answers
- What’s the main issue during these celebrations? The challenge is to consume Rosca de Reyes and other festive foods with moderation, not to avoid them entirely.
- How can I maintain a balanced diet during celebrations? Maintain regular meal times, opt for lighter options, serve small portions, and choose what you enjoy most.
- What should I drink during celebrations? Prioritize plain water; unsweetened teas and infusions are good alternatives. Limit sugary drinks, including punch.
- How can I involve children in healthier choices? Involve them in grocery shopping and food preparation to teach them about fresh, less processed options.
- What precautions should individuals with chronic conditions take? Continue treatments, moderate salt, alcohol, and sugary drinks. Consult a healthcare professional for personalized advice.
- How should I approach my diet after the celebrations? Gradually resume healthy habits with realistic goals and, if possible, professional guidance to avoid risks like cardiovascular issues.
