Serving a salad with meat, staying hydrated, and not overeating are some of the recommendations that Bárbara Flores, nutritionist at Edenred, gives for this year’s celebrations.
The specialist also emphasizes the importance of eating lighter in the days leading up to the celebrations.
Meetings with friends, celebrations, and family gatherings on the 18th bring with them an increased consumption of meat, alcohol, and sugar, which, according to expert studies, can lead to a weight gain of up to 4 kilos for many.
To avoid these situations and keep your weight under control, you must take into account some recommendations that will make the celebration healthier.
That’s why Bárbara Flores, nutritionist at Edenred, a company specializing in the provision of services and work benefits, offers some practical tips for a healthier 18th birthday.
- Previous days: Try to eat a lighter diet based on vegetables and legumes, especially if you know that the 19th century menu included more meat and sausages.
- Breakfast is still important. Even though we often base our expectations on the filling of lunch on holidays, breakfast still plays an important role from a nutritional perspective. It is important that we continue to respect our meal times. In addition, eating breakfast can make us arrive at lunchtime with less of an appetite. Remember to eat at least one serving of fruit, whole grains like oats, and low-fat dairy products.
- Prefer salads as a side dish to meat: Vegetables contain important nutrients for our body, and especially since we are in the holiday season, we should not forget about them. Ideally, we have vegetables of different colors and textures to ensure we get all the nutrients we need.
- Hydration: Keeping the body well hydrated will reduce possible feelings of discomfort the next day and strengthen our immune system. You can add herbal teas that promote digestive processes, protect the liver, and reduce gas and bloating, such as chamomile, mint, fennel, boldo, anise, rosemary, and thyme, among others.
- Try eating mindfully. Our body tells us when we are satisfied. It is important to consider and respect these signs. Remember that to promote our digestion, we should ideally allow at least 30 minutes for our body’s signals to occur, thus controlling the amount and avoiding overeating.
- Choose desserts based on natural fruits. The sweet moment of lunch is the most anticipated moment for many. Choosing natural fruit or a dessert with as little added sugar as possible is much better for reducing calorie intake.
