The Christmas season is a time for tables full of irresistible dishes. However, maintaining a balanced diet during this festive season is not impossible. With a few conscious choices, you can enjoy the delights of the season without overdoing it.
Here are 5 practical suggestions for making the Christmas table healthier and more balanced:
1. Include more vegetables in your starters
Starters can be a perfect opportunity to introduce light and nutritious options. Instead of relying solely on traditional savouries such as rissoles or croquettes, choose colourful vegetable dishes such as carrots and celery with hummus or a grilled vegetable platter. Salads with dried fruit or pomegranate can add a festive and healthy touch.
2. Choose low-fat alternatives for main courses
Traditional dishes such as cod or turkey can be adapted into more balanced versions. Cook with less salt, avoid excessively fatty sauces and favour grilling or oven cooking techniques. Replace sausages with options such as olives, lupins or low-fat cheeses, among other lighter foods.
3. Watch your portions
Abundance is a characteristic of Christmas, but it's important to remember that you don't have to try everything in large quantities. Try moderately, prioritising the foods you really enjoy. A good strategy is to start with small portions and avoid repeating dishes. Also, practise mindfulness during the meal, sitting at the table and avoiding eating on impulse or distraction.
4. Make desserts lighter
Desserts are often the highlight of the Christmas table. For healthier options, reduce the sugar and oil in homemade recipes, opt for wholemeal flours and try fruit-based desserts such as fruit salads or jams without added sugars. This way, you can satisfy your craving for something sweet without compromising your dietary balance, enjoying small portions in moderation and with pleasure.
5. Stay hydrated and moderate your consumption of alcoholic beverages
With so many choices of wines, liqueurs and soft drinks on the table, it's easy to neglect hydration. Keep water accessible at all times and alternate alcohol consumption with glasses of water. Also, consider creating a non-alcoholic Christmas drink option, such as a spice infusion or water flavoured with orange, cinnamon and mint.
Enjoying Christmas in a healthy way doesn't mean giving up traditions, but rather finding a balance that allows you to savour every moment without unnecessary excess. With these practical suggestions, you can create a Christmas table that is delicious, nutritious and suitable for all tastes. After all, the Christmas spirit is also about well-being and conscious sharing.
At a time in which we prioritise socialising and generally spend more time resting, it's important not to give up physical activity altogether.
Here are 5 practical suggestions for exercise and physical activity during the festive season:
1. Stay intentional and consistent
Set clear and realistic goals for exercise and physical activity during this season, maintaining a regular routine that respects the balance between celebration and well-being.
2. Increase activity before and after more high-calorie meals
Take the opportunity to practise some light or moderate physical activity, such as a family walk, before and just after the most abundant meals. This strategy helps promote energy balance and digestive wellbeing.
3. Bring the family into active dynamics
Turn family time into an opportunity to get moving. Active games, walks in the fresh air or even dancing after supper are fun and effective ways to increase energy expenditure.
4. Choose the best times to workout
Prioritise the periods of the day when you haven't eaten ‘heavy’ meals for exercise, ensuring that training is more comfortable, productive and healthy.
5. Take stock and plan for the new year
Evaluate your levels of physical exercise in 2024 and set ambitious and realistic goals for next year. Use this festive break to reflect and inspire yourself to maintain an active and balanced lifestyle.
Gonçalo Matias Santos & Eduardo André
Nutricionist Exercise Physiologist
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