Christmas and New Year Eve mean for many of us celebrations and get-together events with family and friends around a table filled with temptations. Therefore, this is a holiday season quite prone to excessive eating and abandonment of healthy diet habits. But those few days will surely not ruin altogether a good diet. Paying attention to diet throughout the year is much more important and has much more impact, in the medium and long term, than a few occasional excesses (or restrictions). Therefore, if you commit some excesses during the holidays, the solution is to resume good habits. If you did not have them yet, to start a balanced diet and adopting healthier life habits is usually part of the wishes and decisions people make for the new coming year. To help you with that, here are some ideas that can contribute to resume (or start) a healthier and more balanced diet. Get rid of any leftovers of the holidays treats: distribute them to the family and friends or anyone that may need those leftovers of dishes, treats, desserts and sweets. Many of them can also be used to prepare healthier recipes; Maintain an adequate routine of meals: eat several times throughout the day, having around 5-6 meals, two of them main meals, and try to have them roughly at the same time; Get back to soups or vegetable creams in the beginning of the two main meals: soup is a very simple and quick to prepare dish. Soups and vegetable creams are also an excellent source of nutrients and fibre, they satiate, are easily digestible and help regulate the intestinal transit; Eat vegetables and fruit everyday: eat at least 3 pieces of fruit a day and always include vegetables in your main meals. These foods, rich in vitamins and minerals, help to reinforce the body’s defences and combat the excesses committed, are high in fibre and facilitate a good intestinal functioning; Eliminate from your diet, or reduce as much as possible, foods rich in sugar and fat; Do not consume or reduce as much as possible alcoholic beverages, soft drinks and juices containing sugar: all these beverages are very high in calories; Avoid situations of hunger and bloating: opt for several meals throughout the day, moderate in quantity, so that you may feel satiated after a meal, but not full, and not staying hungry for long; Practice physical activity regularly: at least 60 minutes of moderate physical activity, three times a week. Physical activity should be adapted to the needs and capabilities of each person. It does not mean having to go to the gym or do running; Drink 1.5 litres of water, tea (other than black tea) or unsweetened infusions, daily: maintaining a good hydration status is fundamental for our balance and health. And it also helps eliminating impurities, contributing to feeling satiated. Do you like infusions? Then, try this one Add to 1.5 litres of water: 3 tablespoons horsetail 1 stick cinnamon zest of 1 lemon 2 slices ginger Take to the heat and let it boil for 5 minutes. Sieve and drink throughout the day. Author : Carolina Vasconselos Meet the nutrition clinical team from Hospital da Luz network
