Cleveland Clinic specialist: “Enjoying festive food without neglecting your health is possible”
3 minutes read
Planning ahead helps you prepare healthier versions of everyone’s favourite dishes, helps reduce the risk of digestive problems and prevents weight gain.
Cleveland. –The Christmas season means family gatherings, delicious dishes and celebrations. However, it also makes it harder to keep a balanced diet at this time of year.
It is common to eat and drink high-calorie foods and beverages, which can lead to lasting weight gain and the development of chronic disease. But, as Cleveland Clinic dietitian María García Luis explains, there are many healthy alternatives for enjoying the holidays.
Among the specialist’s recommendations are choosing lean meats such as chicken and turkey, swapping refined grains for whole grains, including fruit and vegetables in main dishes, eating sweets in moderation and limiting alcohol.
Dietitian García emphasises the impact of eating too much sugar, which contributes to obesity, diabetes and cardiovascular disease. Alcohol also provides empty calories and, combined with sugary drinks, raises blood sugar levels.
“To moderate your intake, it is best to choose alcoholic drinks without sugary mixers, swap sugary desserts for fresh fruit and, just as importantly, avoid drinking alcohol on an empty stomach, especially if you have diabetes,” explains the specialist.
She suggests that enjoying festive food without neglecting your health is possible, as long as you do so in moderation.
“Plan your meals, control your portions and consider taking leftovers home to enjoy another time. For people with conditions such as diabetes or high blood pressure, it is crucial to plan the carbohydrates they eat and monitor their glucose levels,” says dietitian García.
She says a proactive approach includes choosing lighter ingredients and opting for low-fat cooking methods.
Hydration and physical activity
Staying properly hydrated is essential during the holidays to aid digestion and nutrient absorption. Exercising on the day of the celebrations can also help you metabolise food, improve digestion and reduce stress.
Common mistakes and how to avoid them
The most common mistakes include fasting before the festive dinner, restricting foods to an extreme and not eating mindfully.
To avoid these mistakes, choose small portions, stay hydrated and prioritise high-fibre foods to feel full.
“Weight gain in December is not inevitable. Adopting healthy habits before, during and after the holidays is key to maintaining wellbeing. Enjoy the Christmas season without excess and with choices that benefit your long-term health,” she concludes.
About Cleveland Clinic
Cleveland Clinic is a nonprofit multispecialty academic medical centre that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based on the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States. U.S. News & World Report consistently names Cleveland Clinic as one of the nation’s best hospitals in its annual “America’s Best Hospitals” survey. Among Cleveland Clinic’s 81,000 employees worldwide are more than 5,743 salaried physicians and researchers, and 20,160 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties. Cleveland Clinic is a 6,690-bed health system that includes a 173-acre main campus near downtown Cleveland, 23 hospitals, more than 276 outpatient facilities and locations in southeast Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England. In 2023, there were 13.7 million outpatient visits, 323,000 hospital admissions and observations, and 301,000 surgical cases throughout Cleveland Clinic’s health system. Patients came for treatment from every state and 132 countries. Visit us at clevelandclinic.org. Follow us at x.com/ClevelandClinic and x.com/CleClinicNews. News and resources available at newsroom.clevelandclinic.org.