Exaggerations in Christmas and New Year’s dinners can be avoided; know how

At the end of the year, certain exaggerations are inevitable when it comes to food at get-togethers and Christmas and New Year’s dinners. But, you can enjoy, eat everything and consume alcoholic beverages in moderation. According to nutritionists interviewed by Sheetthe most important thing is to have a good relationship with food all year round to eat without major concerns.

Nutritionist Fernanda Timerman, creator of the Behavioral Nutrition Institute, says that it is necessary to try to make peace and accept that it is normal to have exaggerations at this time. “We are used to operating on the seesaw of the 8 or 80, diet or jackfruit, hyperfocus or inattention. If we learn that the middle path is a possibility throughout the whole year, who knows, maybe we won’t be less dichotomized at the end of it and we won’t need to repeat it this cycle”, suggests the expert.

Timerman explains that you can eat everything and that it is worth negotiating with your mind that you have this freedom. “Always ask yourself first: what seems to be tastier and will satisfy my hunger and give me pleasure? What doesn’t seem to be so tasty, that I can give it up today and eat it at another time? For sweets, it’s the same idea. “

Maternal and child nutritionist Juliana Rebelo says that it is important in these celebrations to value the moments and the people who are there, such as friends and family around the table. “To eat well, without overdoing it, you need to be present and aware of what you are doing at that moment. When it’s time to eat, just eat. No judgment, no guilt, no thinking about the past or the future. Enjoy every mouthful.”

Rebelo suggests that people take a break and exercise so they don’t eat automatically. “How is the texture of that food in your mouth? Is it hot or cold? Soft or crunchy? Where does this flavor take you? Discuss with the other people who are with you. Talk about recipes, preparation methods, ingredients. When we eat fast too much, when we’re anxious and euphoric, we don’t notice the essentials of each dish. And then comes the exaggeration.”

The maternal and child nutritionist gives a tip on what to do. “Take a deep breath for three times and observe yourself. Put your two feet on the ground. Sit down comfortably. Say a prayer or a thank you. Think positive thoughts. I’m sure the experience will be very different and wonderful.”

the leftovers from supper

Timerman also says that the next day there is always leftovers from supper and that an alternative is to try some dishes one day and, the next day, others.

“When we talk about alcohol consumption, always alternate it with water. And, of course, it’s important to understand your limit and identify when you pass it, paying more attention to the most subtle physical sensations. When you pass the point, you don’t stay unpleasant just for you, that’s a good reminder,” he advises.

For the specialist, the worst of this time is the feeling of guilt when eating, the lack of attention to your body’s signals and the “all or nothing” thinking.

Rebelo observes that people eat more at this time, as they are seduced by the variety available and want to try everything. “Beware of exacerbated guilt. The need to want to exercise to compensate is also useless. Some people even fast the next day. Any of these practices can trigger eating disorders. Take advantage of the moment and eat mindfully.”

Those who have a more intuitive eating, that is, who do not have a diet mentality, tend to have less exaggeration in social situations.

“Allowing you to eat everything reduces your desire to eat everything, think about it,” says Timerman. “And, if you live in this distressing dichotomy, I invite you to consider doing a work on changing eating behavior, with behavioral nutrition, which takes into account the cultural, emotional and social aspects of eating in addition to the biological issue, which is also contemplated on a principle of gentler nutrition.”

How are the children fed?

Nutritionists explain that feeding children should be seen in the same way as for adults. “It is important to maintain a certain eating routine and not impose prohibitions, avoid blackmail and negative associations with body image. The best example is attitudes, and caregivers who have a more relaxed relationship with food transmit this, more than trying to educate by words,” says Timerman.

Rebelo advises to always work with predictability and routine for the little ones. “Explain in advance to the child how the family’s day will be. If they are going to have dinner later, it may be that the children get tired and choose to eat something else first. Therefore, it is necessary that the other meals of the day have structure, planning and nutrients that that child needs according to their age group.” It’s nice for children, especially the older ones, to participate in rituals and eat together with the older ones”, he suggests.