A few days from January 6, 2026the Kings Thread It once again occupies the center of family tables since this bread, a symbol of unity and closing of the Guadalupe-Reyes festive marathon, is usually accompanied by hot drinks and prolonged meetings.
The challenge, nutrition specialists agree, is not to avoid it, but to consume it in moderation and without guilt, to protect health without giving up tradition.
According to specialists, the excess food accumulated in December can trigger immediate discomfort, such as inflammation or heartburn, and aggravate long-term risks, especially when combined with a regular diet high in ultra-processed foods and sugary drinks.
Moderation before prohibition
Mariana Isabel Valdés Moreno, academic and coordinator of the Nutritionology degree at the Faculty of Higher Studies Zaragozaemphasizes that the most common mistake on these dates is trying to “compensate” for excesses with fasting or skipping meals. This practice, he warns, causes sudden changes in the body and encourages episodes of binge eating.
The recommendation is simple and realistic: maintain regular meal times and, around the celebrations, opt for light options such as seasonal fruits, fresh vegetables, low-fat yogurt or salads. During the meeting, the key is to serve small portions, choose what you enjoy most, including the bagel, and use small plates to control quantities.
Hydration and drinks: choose better
Although the cold in January reduces water consumption, the specialist insists that plain water is still the best option. Light or “zero” soft drinks are not a healthy alternative: sweeteners also have adverse effects and do not compensate for an unbalanced diet.
Sugar-free teas, infusions or herbal teas can help you stay hydrated; Punch can be present as part of the tradition, but it should not replace water for daily use.
As for alcohol, the recommendation is to alternate with water and moderate, considering that mixers usually provide large amounts of sugar. Even mineral water should be consumed with caution and not displace natural water.
Girls and boys: example counts
The celebrations also increase the exposure of girls and boys to foods high in sugar, fat and sodium. Valdés Moreno remembers that they consume what is at home and what they observe in their environment. Involving them in food shopping and preparation, especially at traditional markets, helps expand their knowledge about fresh, less processed options.
People with illnesses, without “vacations”
For those living with chronic diseases, the instructions are clear: do not suspend treatments or resort to prolonged fasting. Moderating salt, alcohol and sugary drinks is essential. In cases such as fatty liver, a diet rich in antioxidants (fruits, vegetables, chia and seeds) can help, although the damage is not always reversible.
After January 6, step by step
After breaking the last slice of bagel, many people opt for extreme diets or intense exercise routines. The specialist warns that drastic changes without prior evaluation can imply risks, including cardiovascular ones. The best strategy is to resume habits gradually, with realistic goals and, if possible, professional support.
Finally, Valdés Moreno emphasizes, it is to enjoy without guilt and with balance, share with family, moderate quantities, prioritize fruits and vegetables, avoid soft drinks, limit alcohol and keep moving. “It is not about prohibiting, but about listening to the body and taking care of our health without losing our traditions.”
