Those who are following losing weight programs when Christmas season comes often assume in the nutrition consultation - and with some sense of guilt - that now it will be more difficult. Others, recognizing that they should adopt quickly measures to control their weight, think that now that Christmas is coming, it is not worth it, it is better to leave the decision to January: new year, new life! If the Christmas season causes you some anxiety because you think you will not be able to control yourself, then this text is for you. And if you want to know some strategies for not eating too much sugar, it is also for you. It is natural and acceptable that on the night of Christmas and on Christmas Day some excesses are made with foods that are only eaten these days, in family. Christmas recipes remember us memories, traditions, flavors, and knowledge. What is no longer healthy is to return to old eating habits that are incorrect, or out of alignment with your health goals, with the excuse of these days; It is “lost by 100, lost by 1000” behaviors that cause regression - in weight and health - not Christmas night and Christmas day. Healthier and more balanced desserts There are some strategies that can be adopted to make desserts typical of Christmas (and from other seasons) healthier and more balanced, for example: Instead of frying the typical Portuguese Christmas desserts, cook it in the oven; For desserts, replace semi-skimmed milk with skimmed milk, and cream with light cream or natural yogurt; Cut by half or a third the amount of sugar the recipes ask. Replace the eliminated sugar with a sweetener, there are several on the market, some suitable for cooking; If your recipes use honey, coconut sugar, brown sugar, or syrups, these are sugars anyway. That is, you can use it, but with that you will not have more freedom in the quantities. It is preferable to reduce the amount or to replace part or all of these sugars with non-caloric sweeteners. Do not overcook, plan meals Do not overdo what you are going to cook. This way, you will avoid continuing to eat more caloric meals than desirable after Christmas. Think ahead of time about the dishes and desserts you are going to prepare for Christmas and consider the people who will be attending. The goal is to prepare only the Christmas dinner and lunch! Make a realistic shopping list for your plan. When shopping, limit yourself to what is on the list. Christmas is a time of comfort and sharing, but not necessarily less healthy. Author : Rita Ferreira da Silva Meet the nutrition team from Hospital da Luz network . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
