Holidays are a good opportunity to incorporate the consumption of nuts, such as almonds, walnuts, and chestnuts, into daily habits. Eat mindfully. At these gatherings, there is often an abundance of food. Buenos Aires, December 21 (NA) -- Holidays can become a real challenge when it comes to preparing healthy and nutritious meals for the occasion, which is why specialists propose a series of recommendations for when planning the menu during these celebration days. “One of the tips we usually give to patients who consult us is to always prepare menus in advance, organize the shopping list, and include a variety of ingredients that allow for rich and balanced dishes. Another strategy is to serve yourself a single plate with a small amount of each food you wish to consume and not go back for more; this way, you can try a little bit of everything without overdoing it. Digestion. Walking or dancing a little after meals is an excellent healthy way to stay active and aid digestion. Use a variety of seasonings and spices to avoid excess salt. It is much better to make fresh preparations that include many vegetables and fruits as part of the meals and desserts. Opt for homemade food. It is better to go for homemade dishes and avoid consuming pre-made foods. If choosing animal proteins for the menu, remove visible fat from meats and chicken skin before cooking. Incorporate new foods. Avoiding binge eating is fundamental, and for this, you can have small bites, take pauses, and savor the flavors of each dish. Also, incorporate a variety of fruits and vegetables into the dishes and moderate the consumption of sugary and alcoholic beverages,” states nutritionist Nélida Karavaski. In a report obtained by the Argentine News Agency, Karavaski, who is a nutritionist at the Endocrinology, Metabolism, Nutrition and Diabetes service of the British Hospital, added: “Another important aspect to consider is the risk of food poisoning, so the correct handling and preservation of food is fundamental.” Following this line, it is recommended to avoid cross-contamination, that is, not to use the same kitchen utensils for raw and cooked preparations, and to avoid contact between raw and cooked foods. Furthermore, foods must have proper preservation and refrigeration below 5°C until the moment of consumption and proper cooking at 65°C, both during cooking and when reheating food. Regarding alcohol consumption, the recommendation is to moderate it and ensure that hydration is done with water and not with alcoholic beverages, since, according to the latest national risk factors survey conducted by INDEC in 2018, an increase in alcohol consumption is observed. Specifically, considering alcohol consumption in occasional situations, it went from 8.9% in 2009 to 13.3% in 2018, being 5 times higher in young people than in older adults and triple in men compared to women. Other healthy recommendations. Prioritize fresh options. Some traditional meals are very high in calories and go against the high temperatures of December.
