This is the season that Mexicans gain three to five kilograms by consuming too much fat, salt and sugar
Overconsumption of certain foods and beverages can cause colitis, gastritis and even pancreatitis.
Editor. As we gather with family and friends during the Christmas holidays our typical dishes are usually high in fat, salt and sugar. Nutritionist Alejandra Matias Serrano highlighted the need to be aware of the amount and frequency of food consumed during the holidays because overindulgence can affect health.
“During the holidays we tend to eat meats with high fat content, covered in rich sauces or gravies. We indulge in desserts, snacks and sweets. Our drinks are loaded with large amounts of sugar and fruit. We drink more alcohol. These excess calories can lead to a range of digestive problems ranging from gastritis (an inflammation of the stomach lining) and colitis (an inflammation of the colon. Overeating can result in higher glucose levels which can trigger diabetes as well as increased triglyceride and cholesterol levels which can affect the heart. The most common problem is weight gain,» said the nutritionist.
The expert shared research showing it is common to gain three to five kilograms during the Christmas holidays, adversely affecting those who already suffer from obesity and other chronic diseases.
Matias Serrano recommended modifying recipes, even of traditional dishes. We can make healthy versions without sacrificing flavor by reducing fats, selecting leaner meats, and increasing the quantity and variety of vegetables. Adding whole grains to our diet and reducing the sugar in our drinks are also ways to avoid those weight gains.
Be prepared for the temptations of the holiday season by eating fruits and raw vegetables before going to the festivities. Do not skip meals because you will be more tempted to overeat at that special dinner. Choose options with less visible fat, less cream or butter. A better choice is roasted, baked or grilled dish instead of fried, battered or breaded specialities. Control portion size. Stay hydrated by consuming six to eight glasses of plain water daily. Be physically active at least 30 minutes a day to offset the overindulgence.
«It is important that we enjoy the food we are going to eat. By taking time to savor the aroma, taste the food and eating slowly we will be more satiated. We are able to identify the moment when our stomach is full. Try to eat without distractions, without television, without the cell phone. Enjoy the moment,» said the official.
As a last piece of advice, Matías Serrano stressed the importance of serving moderate portions and using smaller plates.
Translate by Nita Rudy
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