Have you already started gorging on your favourite dishes and drinks this festive season? Then dietitians say you should keep it in check so that you can enjoy this season to the maximum. The festive season brings with it different kinds of parties almost every other day, especially because it also coincides with the wedding season. With each one of them loaded with food and drink, it is going to be a lot of fun. At the same time, it highlights the need to balance it all out so that it doesn’t affect one’s stomach and digestion and gets you sick just when you have to attend the next party.
Pratiksha Kadam, consultant, dietitian at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai explains, “The festive season is synonymous with indulgent feasts and celebratory gatherings, making it challenging to maintain a healthy lifestyle.” It is also why she highlights that it is important to strike a balance between enjoying festive delights and maintaining your health during this joyous season. Every year, people talk about how their diet and weight go for a toss during December because of the parties and weddings, where they indulge in not only rich food but also different types of alcohol and drinks, that are often not in our control.
With the festive season here, mid-day.com spoke to Kadam and Riya Desai, senior dietitian at Wockhardt Hospitals in Mira Road to understand how people can manage their diet during the festive season. While the health experts emphasise the need to control portion sizes, they also share tips on how to detox while still enjoying the next party they go to.
1. Portion control: The festive season means people eat a lot of different kinds of food. Desai suggests, “During the festive season, it`s common for people to indulge in a wide variety of delicious foods but finding balance is key. Focus on portion control without overindulgence. Adding plenty of fruits and vegetables to the diet can help ensure that you get vital nutrients. Ensuring proper hydration can also support overall health during this time, as thirst can often be mistaken for hunger.”
“Mindful eating practices such as savouring each bite and listening to your body`s hunger cues can promote a healthy relationship with food,” she adds.
During the festive season, it`s essential to maintain healthy habits while enjoying the abundance of food and drink. “One can follow the ideal concept of My Food Plate which promotes mindful eating. To start with, choose a smaller plate, make sure 1/4th of the plate is filled with complex carbohydrates like whole grains, millets, and oats, and the other 1/4th is filled with high-quality proteins like dals, pulses, low-fat milk products, eggs, chicken or fish and the rest 1/2 is filled with fibre like a cup of vegetable and a bowl of salad. One can consume a fruit in between meals to make sure you are not hungry often,” Desai suggests.
2. Meal planning: With programmes taking place almost every week, people can use the time during the week to bring their stomach back on track. “During a packed week filled with programmes, it’s easy to neglect our stomach and make poor dietary choices. So, meal planning is crucial. Taking just 20 minutes on Sunday to plan healthy, balanced meals for the week can eliminate the temptation of fast food or unhealthy snacks.
3. Exercise: Engaging in physical activity or exercise not only helps offset any extra calories consumed during the festive season but also contributes to overall well-being, says Desai. Incorporating physical activity throughout the day can help kickstart digestion and keep metabolism active. Going for a brisk walk during breaks or opting for the stairs instead of the elevator can make a significant impact on gut health. “Take just 15 minutes to eat without distractions and savour each bite can aid digestion and prevent overeating. By implementing these small yet impactful changes throughout the week, individuals can nurture their stomachs back to balance while attending the programmes,” she adds.
“Engaging in regular exercise, practicing mindfulness and meditation, and maintaining a healthy diet can all contribute to a sense of overall well-being that will help attendees make the most of their experience. However, for those who find themselves overwhelmed or exhausted after the festivities have concluded, there are strategies to help detox and rejuvenate. Embracing self-care practices such as getting ample rest and staying hydrated can aid in restoring balance and vitality. Engaging in gentle physical activities like yoga or taking time for quiet reflection can also support the body`s natural detoxification processes and promote a sense of renewal,” Desai informs.
4. Food choices: The dieticians suggest that people should eat foods and dishes that aren`t heavy on their stomach during the festive season. Desai says, “One can choose low-fat foods that are grilled/baked/boiled instead of fried. Grilled paneer, chicken, fish or beans with tossed vegetables can sum up the meal rather than eating a full plate that includes a variety of dishes. One can start their meal with a bowl of soup and salad as that would fill up the stomach and one would tend to eat less processed and fried options. Portion control is the key. Even when one wants to hog on to a few fried and sweet dishes make sure that you take it in less quantities. High-fat foods like deserts, fried items, bakery items eventually lead to a bloated stomach.”
“ People can opt for lighter dishes such as grilled vegetables, lean proteins, and salads. These options satisfy your taste buds without weighing you down,” Kadam adds.
5. Healthy drinks: Kadam mentions that embracing healthy beverages like herbal teas, infused water, and fresh fruit juices is important. Ginger or peppermint tea can aid digestion, promoting a comfortable post-meal experience.
“Another refreshing and beneficial drink for this season is coconut water. Packed with electrolytes and hydrating properties, coconut water helps maintain proper digestion and supports overall gut health. A homemade smoothie with kefir or yogurt can be a great option for promoting digestion due to its pro-biotic content. A bottle of infused water with a few mint twigs, cucumber and orange slices, lemon juice, cinnamon powder and a pinch of ginger can be beneficial. It works as a great detoxifier as well,” Desai adds.
Since a lot of people drink alcohol during this time. It may often become a little too much. “Drinking plenty of water. Consuming infused water (a few mint twigs, cucumber and orange slices, lemon juice, cinnamon powder and a pinch of ginger)/ORS to balance out the electrolytes can be of great help. One should make sure that they have consumed a proper meal post the event and not starve themselves to ensure an adequate supply of energy. Exercising can also help to flush out the toxins from the body,” Desai says.
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