Are you excited for this year’s holiday season?

Christmas season is around the corner, with the decorations and playlists evident in the surroundings. Noche buena and Media noche packs are on display in a grocery stores as well as other “handa” on Christmas and New Year’s Eve. But in this new normal setup, how can we achieve healthy and nutritious holidays?

Filipinos celebrate this season— Christmas and New Year—for several days together with families, relatives and friends. Tables will be starred with “lechon baboy”, ham, crispy pata, embutido, with desserts such as spaghetti, salad and soft drinks. However, have we considered the nutrients and health benefits of our holiday foods?

According to the Expanded National Nutrition Survey (ENNS) conducted by the Department of Science and Technology – Food and Nutrition Research Institute last 2018, android obesity among adults has increased to 37.2% from the 2015 prevalence of 31.1%. Prevalence of high fasting blood sugar increased also to 7.9% than of 2015 5.6%.

Whether it is the holiday season or not, we want to be in tip-top shape holistically to enjoy life fully. It is also a given that good nutrition helps us build our defenses against COVID-19 and other infectious diseases, as well as non-communicable diseases.

Here are the following tips to stay healthy and fit this season:

• Keep an eye on what you eat – celebrations are inevitable thus eating consciously and mindfully is key to being healthy. Know the foods that are bad and good for your body. Remember to choose what is fresh and organic, eat foods that are less greasy, fatty and sugary.
• Do not overindulge – eating three times a day with two snacks is good enough. More fruits, vegetables and lean meat should be in the table. Focus on the MO-VA-BA diet which it corresponds to moderation, variety and balanced diet. Don’t eat everything at feasts and parties. Be choosy and pick foods wisely, for example, when eating a green salad, go for the vinaigrette dressing (olive oil & vinegar) instead of the fattening thousand island or ranch dressing.
• Stand by for 10 minutes after first take - It takes a few minutes for your stomach’s say “I’m getting full” signal to get to your brain. Take a 10-minute break after finishing you’re first helping. Make conversation. Drink some water and recheck your appetite, you might notice you are full or want only a small portion of your second take of food and opt for fresh fruits or green salads.
• Move your body – Start a workout habit and start the sweat. Sitting all day is bad for your physical and mental health and it increases the risk of getting non-communicable diseases such as heart diseases, diabetes or hypertension. Aim for at least 30 minutes physical activity daily, and do not skip it just because it is the holiday season. Do walks in the neighborhood or you may opt to have a Zumba session inside the house.
• Choose fat-free and sugar-free, low-sodium food when you are buying your grocery items.
• Drink a glass or two of water before a meal to feel full. It will help in portion control during the feast.

Pay attention to what really matters. While food is an integral part on every holiday, put the focus on family and friends, laughter and cheer. After all, it’s the season to be jolly and healthy, not to be lazy. Happy holidays to you and to your family! (NO I Vazamija Therese A. Villasi)

References:

Carmona, M. (2018, November 27). How to stay lean and healthy during the holidays. Retrieve from https://www.philstar.com/lifestyle/health-and-family/2018/11/27/1871907/how-stay-lean-and-healthy-during-holidays

Department of Science and Technology – Food and Nutrition Institute Research. 2018 ENNS Survey Results presented during the 2019 National Nutrition Summit at Dusit Thani Manila, June 25, 2019. Retrieved from https://fnri.dost.gov.ph/index.php/programs-and-projects/news-and-announcement/763-2018-expanded-national-nutrition-survey

Manila Times. (2019, Septembe 25). Ways to stay healthy during ‘ber’ months. Retrieved from https://www.manilatimes.net/2019/09/25/lifestyle-entertainment/life-times/health-wellness/ways-to-stay-healthy-during-ber-months/621237/

Skerrett, P.J. (2012, December 24). 12 tips for holiday eating. Retrieved from https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212245718