Company dinners, lunches with friends, family events … During the next few weeks the Christmas celebrations will take over the plans of the majority of Spaniards, meetings that, in most cases, will consist of eating and drinking.
In fact, according to a report by the Center for Research on Phytotherapy (Infito) and the Spanish Society of Dietetics and Food Sciences (Sedca), seven out of ten Spaniards exceed with food and drink during these designated dates. As a consequence, approximately 51 percent acknowledge that they have digestive problems and 34 percent hangover after drinking alcohol at parties.
Given these data, Pilar Riobó, specialist in Endocrinology and Nutrition, recalls that excesses can lead to health disorders : “The main problem is the duration of excesses. During 20 days, a large number of copious meals follow each other, which are usually accompanied by heavy alcohol consumption ”.
To this is added that each Christmas meal supposes an average of, at least, 1,100 calories, to which the corresponding ones of the alcoholic beverages are added, which implies that each person can increase between 2 and 5 kg their normal weight . But what can be done about this? These tricks can help avoid excesses in Christmas dishes:
Reduce hypercaloric foods
As Rosa García Alcón, Sedca’s scientific secretary, points out, most of the Christmas menus are very forceful (they include roast pork and lamb on many occasions), they are eaten on consecutive days and include more dishes, sweets and alcohol. “This forcefulness has a historical reason: before, people were cold and had to accumulate fat; now it is not justified, ”he says. “And to this we add that life is increasingly sedentary.”
García Alcón recommends reducing copious diets and points out some tips for chefs to adapt to their menus, such as making canapes with grilled vegetables, reducing the use of sauces or changing small ingredients (mayonnaise, for example, can be made with yogurt and butter or the cream of the sauces can be substituted by evaporated milk ), choose an escarole salad with pomegranate as the first course, avoid fried foods or select baked fish as the main course.
“If a person has many events, they can exchange dinner or lunch for a snack with friends,” he adds.
Regarding alcohol , it is recommended to be moderate in its consumption, avoid it in large meals and alternate with water. Finally, if the menu includes sausage, it is advisable to opt for Iberian ham instead of other more fatty ones, such as chorizo.
Sweet
It is inevitable that during the holidays people consume more sweets than usual. García Alcón indicates that, since after meals the after-dinner tables last for hours, it is preferable to take out the dessert later to avoid snacking twice . In addition, it is convenient not to forget the fruits. “They have many antioxidant properties, most on the skin,” he recalls.
In addition, Riobó is committed to counteracting the effect of sweets. “The parties are there to be enjoyed. If sweets are consumed, a good dance or a walk can help reduce excess calories. It must be supported by compensation mechanisms ”.
Another option may be to opt for roasted fruit, a tasty and light alternative that does not need to add sugar, the fructose of the fruit will ensure that it is sweet.
Excess salt
Western diets sin by abusing salt to add flavor to dishes. Substituting it for spices can be a good option.
Cook what is necessary
The habit of cooking more dishes than necessary to have leftovers the next day is one of the great enemies of excesses. The experts recommend avoiding repeating the menu the days after the holidays.
Rest between party and party
The digestive system also needs to rest between meals. If an adult knows that he is going to make a hearty dinner, for example, he can consume light products, such as fruits, broths, vegetables or yogurt in other meals.
Phytotherapy
Did you know that the artichoke is purifying and promotes digestion? Or that fennel reduces gases? Medicinal plants can be a great ally against Christmas excesses. Teresa Ortega, professor of Pharmacology at the Complutense University of Madrid and vice president of Infito, explains how these pharmaceutical preparations can help a person.
” Milk thistle , for example, protects the liver against the harmful effects of alcohol consumption: it prevents induced toxicity and has a hepato-regenerative effect that can correct the damage caused by ingestion,” he says. “In addition, it favors the secretion of bile, which improves the function of the liver and the gallbladder and facilitates the digestion of fatty substances.”
Regarding artichoke and fennel , Ortega indicates that the basal leaves of the artichoke improve drainage, have a diuretic effect, reduce cholesterol and detoxify the body. “Fennel reduces the gases that tend to appear after heavy meals. These three plants are the ones that offer the best results against excesses. However, it is advisable to consult the pharmacist to advise each person on the appropriate dose and how to take it ”.
