Christmas in Shape

Maintaining a balanced diet during the holiday season is truly a challenge... or maybe not?! First of all, let's set ourselves a reasonable goal: not to gain weight.

So let's try to give ourselves some healthy rules to avoid "scale traumas" on January 7th.

Don't postpone your good intentions until the new year, but start now:

Daily physical activity: aim for no less than 6000 steps per day. Activate the health app on your smartphone and you're good to go! Even better if you continue to use the exercise bike, treadmill, or your favorite sport at least 3 times a week during these days.

Always start the day with breakfast (even later in the morning if you're not hungry early); your usual breakfast is fine, as long as it's not loaded with sugars! Try bitter coffee, partially skimmed milk with whole wheat slices, or Greek yogurt (low-fat!) with fresh fruit and a spoonful of oats. And for those who prefer a savory breakfast: fresh juice, whole grain bread (with extra virgin olive oil and tomato), and small amounts of dried fruit. Having breakfast at a café should remain an exception!

Don't forget to drink plenty of water throughout the day. Treat yourself to wine or sparkling wine on festive days, but continue to avoid carbonated drinks both with meals and between meals.

For the meals leading up to the holidays, don't think about staying "light" by skipping them altogether: there's nothing worse than arriving at the Christmas or New Year's Eve dinner with excessive hunger! The risk is eating twice as much as you would like! Instead: have a second course (preferably fish) with plenty of vegetables, accompanied by a small amount of bread (preferably whole grain) and some fruit.

On holidays (Christmas, New Year's Day, and the eves), enjoy what you like while trying not to overdo it. If you want to taste everything, take smaller portions and avoid bread, breadsticks, crostini, etc. Be mindful of dried fruit: don't overdo it!

If you're very fond of sweets and can't resist pandoro, panettone, and all the Christmas desserts, don't overdo it with portions starting from the morning!

In the days following, return to your good habits without making unnecessary compensations: remember that fasting after binge-eating is useless! Instead of "fasting" afterward, it's certainly more useful to control yourself at meals. This way, there will be no need to give up traditions and all your favorite foods!

Best wishes for a happy holiday season,

Dr. Concetta Mauriello