Nutrition during the holiday season

Recognizing the challenges and opportunities for a healthy holiday season.

Every year, we are faced with one of the biggest challenges, maintaining a healthy diet and managing our weight during the holidays and end of year. Therefore, in this edition we are dedicating a few minutes to present some alternatives and advice so you can enjoy the festivities without putting your health at risk.

“Once a year causes no harm?” What really happens.

Though it is a very common phrase in Puerto Rico, the reality is very different. On many occasions, this phrase is used as an excuse to justify excess and impulsiveness. Consequently, this behavior may lead to a health complication and unwanted weight gain. According to a report done by Telemundo in 2017 in Puerto Rico, it is estimated that every year a person can gain between 5 to 7 pounds during the holidays. On the other hand, an article presented in Everyday Health indicates that in the U.S., it is expected that the majority will gain an average of 8 pounds due to the holidays. 

If we were to add up all the years in which we’ve used this phrase to give ourselves permission to sidetrack from our goals, it is possible that the damage is done. This is why it’s important to understand that eating healthy isn’t a diet, but a lifestyle. And that certainly, it is one of the most direct ways to take care of our health. We should view the holidays at the end of the year as a time to celebrate and rejoice, but not as a permission to leave behind self-care. On the contrary, it is a great moment to reflect on all we set out for ourselves and what we have achieved. It is time to set out new goals for ourselves and continue working in that direction, without losing the enthusiasm and natural holiday spirit of the season.

The consequences of sidetracking 

For many of us, the holidays are synonymous with celebrating with signature national dishes and drinks and not halting on excess. However, this line of thinking jeopardizes our physical health and also generates feelings of guilt for overeating. Over time, this can lead to gaining excess weight and having health complications. Overeating can also lead to binge eating and gastrointestinal issues. If you want to enjoy the end-of-year holidays the right way and without those feelings of guilt, keep a positive attitude and reinforce your good eating habits.

Tips for a healthy holiday season

In order to maintain healthy eating habits and continue enjoying the festivities, the first thing is to recognize that we should eat in moderation. The majority of typical meals for the festivities are high in fats, sugars, and salt. Keep this in mind to make a smart choice and to try all of the foods in moderation, or even make modifications to the menu.

Follow the tips that the Academy of Nutrition and Dietetics has designed so you can maintain a balance between what’s fun and what’s healthy. 

• Eat before the activity: avoid arriving hungry and have a small snack during the activity.

• Eat slowly: our holidays tend to last all night, so eat slowly so you can feel full and avoid excess eating or having multiple servings.
• Drink lots of water: in between each meal and after an alcoholic beverage.
• Watch your portions: make sure that your meals have moderate portions. 
• Balance: avoid repeating dishes or having meals from the same food group in one sitting. Divide the different options so that you don’t consume excess calories.
• Reduce alcoholic beverages: the recommended amount is 1 drink for women and 2 drinks for men. Avoid mixing liquor with juice or syrups, you can opt for options on the rocks or with carbonated water.
• Serve your own food: make sure to serve yourself to have more control over your portions and the meals you pick.
• Dance, stay active: enjoy all you want by dancing and staying active. Take daily walks or exercise many times a week and invite your family and friends.

The true enjoyment of this season is being able to share and celebrate the opportunities that life gives us to be in harmony with others. We urge you to take care of your health, celebrate, and eat healthy and in moderation. Enjoy your favorite foods without guilt, and with awareness of the importance of maintaining a balance and watching your food intake. We hope you can enjoy yourself this season and continue nurturing your wellbeing!