A balanced diet is an important factor in health and weight management. The Christmas holidays can easily lead to eating less healthy foods as well as consuming more calories which can lead to weight gain.
The Department of Dietetics and Nutrition of the University of Thessaly has collected and presents some useful tips for the smallest possible deviation from the rules of healthy eating at this time. Start the day with a good breakfast. Studies have repeatedly shown that eating breakfast helps in better weight management. Some healthy choices are whole grains with fresh or dried fruits and nuts, scrambled eggs with various vegetables and a little olive oil.
Eat snacks during the day carefully. Ideally, emphasis should be placed on healthy choices, such as fresh fruits, unsalted nuts, vegetables, yogurt. During the Christmas period, however, the consumption of snacks in moderation is a great challenge, as melomakarona, kourabiedes and other sweet or savory snacks are immediately available in large quantities. It is recommended that such snacks be present in small quantities, in invisible places in the house and consumed on special occasions and not every day. It is also recommended to prepare them with healthier and possibly less caloric ingredients (eg dried fruits instead of sugar, olive oil instead of butter, yogurt instead of sour cream). The way you choose to cook a food can significantly change its caloric content. It is recommended to avoid frying and cooking in general with the use of a large amount of fat. Olive oil should (in moderation) be the predominant fat, while the addition of nuts and seeds (eg flaxseed) can provide “good” fatty acids. The meat should be as lean as possible and without skin. Reduce or completely avoid adding sauce or sauce to side dishes (eg potatoes, rice, salad), as well as salt. If a sauce is used, it is best to choose a low-fat product (eg light mayonnaise). Alternatively, adding lemon, vinegar, fresh herbs and spices can give flavor and reduce the need for salt. Salads are recommended to contain a variety of vegetables. In addition, vegetables should be raw or steamed, as this way they retain vitamins better. The portion of the dessert should be small and can be supplemented with fresh fruit. A “trap” of this period is the consumption of food and drinks during parties. Eating a healthy snack before the party (eg yogurt, oats with milk) reduces hunger and helps control food intake during it.
In addition, during the party, especially when there is a buffet, it is good to avoid choosing a wide variety of foods, as this can lead to higher food consumption. On the other hand, it is recommended to eat less and healthier foods (eg legumes, grilled vegetables, lean grilled meats and generally “dry” foods that do not contain sauces and sauces). Another “trap” is the consumption of alcoholic beverages, which contain several “empty” calories, ie do not provide micronutrients (eg vitamins). It is recommended to consume small amounts of wine or beer and avoid sugary drinks (eg liqueurs, cocktails). An alternative is non-alcoholic beverages, with the best choice being soda either plain or flavored, in any case without added sugar.
In statements to the Athenian-Macedonian News Agency, Kalliopi Georgakouli, Assistant Professor at the Department of Nutrition and Dietetics of the University of Thessaly, emphasizes that “you can manage your body weight through physical activity”, to end by emphasizing:
“A walk after dinner, a walk in a Christmas park, winter sports, dancing and many other activities can help you lose the unnecessary calories of the Christmas holidays.”
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