By Martha Belén Ortiz C. *
We are on the eve of a special date, waiting for the Savior, and from now on we prepare with love, buying gifts for our relatives and ingredients for the festive menu, such as the inevitable turkey or nuts for the filling.
The food decisions that we made throughout the year and that are reflected in our current state of health are sure to give us the go-ahead to enjoy without feeling guilty, since we all want freedom in eating. That means that if they reached December at a healthy weight, it probably won’t affect their eating an additional dessert than usual.
However, if at this time they have obesity and other comorbidities, such as diabetes, hypertension or kidney failure, then we must consider not making things worse, since it can become a health emergency that will rather seriously affect their health.
I will indicate six nutritional guidelines so that they avoid excess calories, sugar, sodium and saturated or trans fats at Christmas Eve dinner, and that they can enjoy it from the smallest to the most adult of the household:
1. The entrance that are sautéed, stuffed or fresh vegetables: tomatoes or aubergines or portobello mushrooms, au gratin with low-fat cheese, like mozzarella light. They can also choose fresh vegetables with yogurt, ginger lime, or vinegar toppings. Avoid using fruits in syrup; If they choose fruits, let them be fresh strawberries, blueberries, or uvillas.
2. Choose a lean, fat-free protein: turkey, chicken, fish, pork or beef tenderloin, and prepare it without excess fruit pulps or liquor (choose one) and various natural spices.
3. Serve it with rice, quinoa, green beans, sautéed chickpeas or corn (choose up to two). They can add color and make the pesto with a homemade pasta of basil, spinach, garlic, extra virgin olive oil; and for creaminess use unsweetened Greek yogurt, or simply add paprika or turmeric to add color.
4. Prefer a dessert that is without sugar, without margarines, without refined flours. They can ask me for advice to help them consume a quality dessert.
5. Choose a schedule appropriate and have dinner until 21:00 maximum.
6. Enjoy the filling the next day, at Christmas, don’t put it together with Christmas Eve; trying it at lunch would be fine up to 1/2 cup, and not adding more carbs at dinner that follows.
These are the main alternatives we have in case they prepare food at home. They have to monitor the preparations both in type and quantity of ingredients, as well as in the cooking method used.
The key is to enjoy everything, but not all at once; And so, if they have something left from dinner, they consume it the rest of the days that remain. Everything they program is vital to achieve small changes that add to their nutritional status, generating calorie reduction without neglecting the taste and good texture of the food.
It is everyone’s responsibility share this information and motivate them to educate themselves in nutrition. We are in time to take note of some nutritional tips, which can help us not to start the new year with more kilograms of weight.
I remind you that after this crucial stage that takes two weeks, good eating habits should be resumed; stay hydrated with water and find ways to be physically active.
Our intake must always be sufficient, natural and balanced, since the quality of life will depend largely on the nutrients that are provided to the body through food, which allow growth in children and adolescents and the performance of biological functions. and psychological of all.
It should be noted that it is easier for people to maintain a good weight through a nutritional protocol, and it is possible to preserve these values for short periods, such as Christmas and New Year’s season, because they learn to carry a balanced diet in this season, in which culturally tends to be high in calories.
Adherence to healthy practices should always be guided by nutrition specialists. Don’t let some dysfunctional eating patterns and eating behavior disorders promote the debut and maintenance of obesity in your family.
* Clinical Nutritionist / Chef in Nutritional Gastronomy, member of the Association of Nutritionists of Guayas.
Contacto: 098-460-6790, @mbonutricion.
Email: [email protected]
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