Against obesity and the crisis, healthy food at Christmas time
Dietitians-nutritionists from the high school of Food Sciences of the University of Navarra advise to plan meals to avoid excesses.
"According to the Federation of Independent Users and Consumers (FUCI), this Christmas Spaniards will spend on food a average of 210 euros, 35 less than last year. This is enough to make this holiday season, in addition to being somewhat more austere, also healthy". So say the dieticians-nutritionists of the high school of Food Sciences of the University of Navarra.
For specialists, it is increasingly common for the market supply of typical Christmas products to start 3-4 weeks before and continue after, which can mean that Christmas ends up being spent invoice with 2 or 3 extra kilos. The main dietary excesses that usually accompany Christmas parties and celebrations consist, in their opinion, of: higher calorie, fatty and difficult to digest meals, eating more food, snacking before meals and during long after-dinner meals, higher consumption of alcohol and typical sweets, meals and dinners away from home, etc.
"Without giving up traditional lunches and dinners, it is advisable to watch what, how, and above all, how much you eat, and know how to compensate for the excesses of these holidays," warn experts. And to achieve this, good planning is essential.
Plan the menu and the purchase
Calculate the quantities according to subject and issue of diners (children, adults, seniors) and plan the menus in advance allows, on the one hand, to better adjust the portions and, on the other hand, to anticipate the purchase of fish, seafood or meat at more economical prices", point out the dieticians-nutritionists.
They also list some foods that balance Christmas menus: "If the main course is very fatty, it can be compensated with starters - prawns, razor clams, ham, wild mushrooms, mushrooms, peppers - or with lighter desserts - compote, fruit smoothie, sorbet, homemade desserts with skimmed milk, etc.".
First courses include cardoon, artichokes, salads, consommés and creams. As second courses: fish, seafood, turkey, sirloin or entrecote; in smaller portions using skewers, avoiding fatty sauces and accompanied by garnishes of vegetables or red fruits.
Regarding drinks, in addition to water, soft drinks, cider or cava, they emphasize that digestive infusions will help us after heavy meals. "In this sense, it is advisable to control the amount of alcohol ingested, which provides empty calories; and especially caloric foods -such as nougat, chocolates or marzipan-, without abusing the light alternative of these foods".
Make good use of leftovers
For the specialists of the high school of Food Sciences of the University of Navarra, another Christmas classic are the inevitable leftovers. "Good shopping planning (especially for frozen foods, which cannot be refrozen) will prevent them from adding extra calories to our per diem expenses. We can also distribute them among family members or reuse them to make purees, soups, croquettes, stews, etc., and get a return on the money spent," they advise.
In any case, excesses should be limited to festive meals: "The rest of the days you have to resume the usual diet. Do not skip meals and do 30 minutes of extra exercise to help expend the excess calories ingested".
Finally, nutrition experts suggest that in case of obesity, diabetes, hypertension, hypercholesterolemia, or any disease or physiological status involving specific dietary guidelines, it is advisable to consult a nutrition specialist to know how to enjoy Christmas meals without putting health at risk.