Continuing healthy eating habits during the holiday season can help reduce the risk of food poisoning, as well as digestive, gastrointestinal, or cardiovascular problems.
Florencia Quintana, provincial director of Nutrition, explained: “During this time of festivities and gatherings it is important to know that we can be flexible with our eating habits because it is proven that when we share with others, we eat more.” She added: “An alternative is to eat what we like and enjoy in small amounts by choosing an appropriate portion size, something that applies to people of all ages.”
Quintana outlined a simple method for healthy eating: “One of the simplest techniques to follow is to guide ourselves by the proportion given by a healthy plate. This means half the plate should be covered with vegetables—preferably raw, with skin and seeds if possible, and in various colors. Then, a quarter of the plate is reserved for proteins: red meat, chicken or fish, eggs or low-fat cheese. The remaining quarter is for whole grains such as rice, pasta or quinoa.”
She also emphasized daily hydration: “Drinking safe water throughout the day is essential not only because of typical festive foods but also due to high temperatures,” said Quintana.
For people with obesity or overweight conditions, Quintana advised including foods from all groups while prioritizing nutritionally complete options. Legumes like lentils, beans and chickpeas are recommended because they provide fiber, vitamins, protein and minerals; these can be included in salads or casseroles. Fruits—raw and with seeds—can also be good dessert choices either alone or combined with light gelatin.
For individuals living with diabetes she stated: “It is essential not to eliminate all foods with a high glycemic index but rather combine them with protein-rich and high-fiber options.”
Quintana concluded: “Taking care in our food choices contributes to our well-being and allows us to enjoy celebrations since excesses can lead to urgent medical attention needs, intoxications or complications—especially among those with chronic diseases or other underlying health conditions.”
Recommendations provided include avoiding fasting before celebrations as this may increase appetite; consuming at least half a plate of vegetables at lunch and dinner along with two or three fruits per day; drinking at least eight glasses of safe water daily; opting for homemade meals prepared from fresh ingredients; limiting alcohol consumption just for celebratory toasts; using raw oil as seasoning; moderating intake of sweets and snack products; choosing nuts or peanut butter-based desserts; resuming regular meals post-celebrations focused on vegetables, lean meats and fruits; ensuring five servings of fruits/vegetables each day; maintaining physical activity levels; reducing salt intake to prevent hypertension and related diseases; and thoroughly cooking meats to avoid foodborne illnesses.
Maintaining a healthy lifestyle through diet and activity helps prevent disease. Regular fruit and vegetable consumption lowers risks associated with obesity, diabetes, colon cancer and cardiovascular disease. Reducing salt intake supports vascular health while proper meat preparation prevents foodborne illness.
