HO! HO! HO! The festive season we all love is finally here. It's that time of year filled with joy. But let's be real, health should always take precedence over happiness.
No need to worry, though! Your health doesn't have to spoil your festive fun. They can absolutely coexist. Just follow these simple eating habits to be both healthy and happy.
1. Start with a Healthy Breakfast
Kick off your day with a nutritious breakfast packed with fruits or veggies and maybe some nuts or eggs. This keeps those hunger pangs at bay and prepares your stomach for a hearty Christmas lunch. Research suggests that a balanced breakfast can significantly enhance mood and cognitive function throughout the day, enabling you to spread holiday cheer more effectively[1].
2. Don't Skip the Nutrition
Make sure to infuse nutrition into your festive meals. Consider adding a refreshing fruit or vegetable salad drizzled with a healthy dressing to one of your meal courses. This not only enhances flavor but also supports your digestion. A systematic review highlighted that incorporating fruits and vegetables into meals can improve overall health and reduce the risk of chronic diseases[3].
3. Pack Healthy Snacks
If you're on the go, don't forget to bring along a healthy snack. A handful of nuts or a piece of fruit can keep your energy up. Snacking wisely between meals helps in keeping your blood sugar levels stable and your energy levels high. Studies indicate that combining protein and healthy fats with carbohydrates can effectively regulate blood sugar levels, making your festive snacking both enjoyable and beneficial[2].
4. Opt for Healthy Servings
When it's time for your first course, load your plate with healthy options. This helps kickstart your digestion, making room for the heavier dishes later on. A nutritious first course will also curb that hunger, leaving less space for more calorific options, thus promoting better metabolic health[5].
5. Enjoy a Cup of Tea
Consider indulging in a cup of tea before or with your desserts. The antioxidants in tea can work wonders for your health, potentially reducing inflammation and supporting cardiovascular health, which is particularly beneficial during the indulgent festive season[1].
6. Stay Hydrated
Always keep yourself hydrated. Staying hydrated is key for digestion and can even help prevent a hangover if you indulge in a bit too much holiday cheer! Proper hydration supports metabolic processes and enhances overall well-being during festive celebrations[3].
Pro Tip: Just as important as preparing your festive dishes is making sure they're stored properly. If left out, food can become a breeding ground for bacteria and other germs, leading to food poisoning. So, be cautious!
References:
- Luc Tappy. Metabolism of sugars: A window to the regulation of glucose and lipid homeostasis by splanchnic organs.. PubMed. 2021.
- Berrak Basturk, Zeynep Koc Ozerson, Aysun Yuksel. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.. PubMed. 2021.
- Luc Tappy, Béatrice Morio, Dalila Azzout-Marniche, Martine Champ, Mariette Gerber, Sabine Houdart, Emmanuel Mas, Salwa Rizkalla, Gérard Slama, François Mariotti, Irène Margaritis. French Recommendations for Sugar Intake in Adults: A Novel Approach Chosen by ANSES.. PubMed. 2018.
- Michelle Van Name, Cosimo Giannini, Nicola Santoro, Ania M Jastreboff, Jessica Kubat, Fangyong Li, Romy Kursawe, Mary Savoye, Elvira Duran, James Dziura, Rajita Sinha, Robert S Sherwin, Gary Cline, Sonia Caprio. Blunted suppression of acyl-ghrelin in response to fructose ingestion in obese adolescents: the role of insulin resistance.. PubMed. 2015.
- G Harvey Anderson, Clara E Cho, Tina Akhavan, Rebecca C Mollard, Bohdan L Luhovyy, E Terry Finocchiaro. Relation between estimates of cornstarch digestibility by the Englyst in vitro method and glycemic response, subjective appetite, and short-term food intake in young men.. PubMed. 2010.