There are a few weeks until the end of the year parties, no doubt Christmas and New Years are dates that cause an imbalance in our daily diet. Therefore, we must be especially careful with what we eat to avoid gaining weight. This is warned by the nutritionist María Teresa Zumarán, from the Ricardo Palma Clinic.
In this special time it is normal to commit some excesses with food; however, balanced nutrition and regular physical activity should always be the basis of a healthy lifestyle, recommends the specialist, who gives us 10 tips to enjoy the celebrations without fear of gaining several extra kilos.
- For a camaraderie lunch, ask for a plate that contains a protein serving with lots of vegetables and beverages that are unsweetened or low in sugar. Do not stop eating breakfast, if you do, you will eat more than necessary. Have something light for dinner, such as a soup or vegetable omelette.
- At lunch it is important that you do not overdo the amount of food you will eat. Drink a fruit juice, an infusion or a coffee with little sugar or use a sweetener accompanied by a whole wheat bread with avocado or fresh caprese type cheese. That day, eat 1 cup of chopped fruit for breakfast with a glass of light milk or an infusion or coffee without sugar plus 1 cup of oatmeal. At lunchtime, eat 1 serving of chicken or fish fillet with ½ unit of potato or corn plus 1 cup of vegetables and drink water during the morning and afternoon to arrive well hydrated at lunch; since sometimes the body mistakes thirst for hunger.
- During this season, opt for desserts that do not have added sugar, although from time to time you can treat yourself.
- If you are going to have lunch or dinner away from home, never skip a meal; because you will be hungrier and you will be serving larger servings.
- Drink alcohol in moderation. Avoid cocktails or liqueur creams, as they contain a lot of sugar.
- Chew your food calmly to feel full and not eat more than necessary. This will not only help you have proper digestion; also to prevent obesity.
- Drink 6 to 8 glasses of water a day to help eliminate toxins. If you don’t like it, you can add a few drops of lemon.
- Limit salt intake to avoid problems with high blood pressure and fluid retention. This forces the heart and kidneys to work harder.
Be sure to exercise to avoid being overweight, losing muscle mass, and keeping your bones strong. A balanced diet and frequent physical activity prevent obesity, diabetes, dyslipidemia, and high blood pressure.