With the arrival of New Year’s dinner, the tables are filled with traditional dishes, desserts and drinks that invite you to enjoy… and sometimes to overindulge, but nutritionists from the UNAM and the National Institute of Perinatology agree that it is possible to celebrate without a hangover, guilt or extra kilos.
The specialist Otilia Perichart Perera, from the National Institute of Perinatologyand the teacher Mariana Valdés Moreno, head of the Nutritionology degree at FES Zaragoza, They shared key recommendations to maintain balance during these holidays while still enjoying the evening.
Eat rich… and with balance
Perichart proposes to visualize the plate in three parts:
-50% fruits and vegetables
-25% unrefined grains or cereals such as rice, oats or amaranth
-25% proteins, preferably legumes, chicken or fish rather than red meat
Valdés remembers that maintaining this balance helps avoid inflammation, colitis, gastritis and sudden spikes in blood glucose or lipids, common effects after heavy dinners.
Homemade wins
Opting for homemade preparations with fresh ingredients reduces fat, calories and added sugars. Packaged or pre-cooked foods usually contain preservatives and high levels of sodium.
-Nothing to arrive on an empty stomach
-Skipping meals to “save space” can cause:
-Uncontrolled hunger and poor eating decisions
-Reactive hypoglycemia
-Heavier digestion
-Lower energy and concentration
It is advisable to eat lightly during the day to arrive with a good appetite, not with anxiety.
Alcohol: yes, but with measure
The calories in alcohol are empty and are stored as fat. Experts suggest:
Compensate: for each glass, the same amount of water
Avoid mixing with soft drinks or energy
Prefer mineral water with lemon
If you’re looking for a special non-alcoholic toast, there are 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. Some ideas:
-Homemade apple pie
-Jicama, cucumber or carrot sticks
-Baked beet or sweet potato chips
-Fruits in striking presentations
The goal: Eat a little of everything, in small portions.
May the salad not be missing from the table
Fresh vegetables and fruits provide fiber, vitamins and help digestion.
Proposals:
-Salads with green leaves or nopales
-Combinations with pear, tangerine, celery or carrot
-Avoid excess cream or mayonnaise
Stay hydrated and moving
In addition to water, you can opt for teas or lightly sweetened waters. It is recommended to limit punch to one or two glasses.
Dancing, playing and socializing also count as light physical activity and help ensure that food is not the only focus of the meeting.
Enjoying is part of the plan
Specialists insist on avoiding extremes: neither prohibiting eating nor falling into excess. The key is to listen to your appetite, savor the food and remember that coexistence, games and music are also part of the celebration.
Taking care of your diet during these times does not mean giving up what we like most, but doing it consciously to start the New Year with well-being.
With information from UNAM Global.
