How to "survive" the dinners of the end of the year

Considering the proximity of Christmas and the New Year, dates that are characterized by the abundance and overlap of a variety of food, the Ministry of Health advises to program food, in order to avoid unnecessary shocks or decompensations.

"Overloading the stomach with food can be counterproductive to health. This recommendation goes mainly for people suffering from diabetes and hypertension," says a statement.

In this sense, they advise not to skip their meals, respect the schedules and eat light.Gilda Benítez, of the National Diabetes Program, indicated that it is not advisable to fast to enjoy Christmas dinner, this could lead to greater food consumption at night.

Benítez said that an option is to start the day with a healthy and balanced breakfast that contains a portion of dairy, another cereal portion and a fruit.For mid -morning and snack, fruit consumption is ideal.He added that light lunch is fundamental.

For her part, Ms. Claralina Mendoza, nutritionist and food technologist from the Diabetes Program, suggested that the lunch dish must contain: half a salad plate with vegetables of three different colors, four tablespoons of pharinaceos (rice or potato), aProtein fist (turkey, fish or chicken).He said this will allow enjoying a Christmas dinner without shocks.

In the Christmas and New Year dinner, diabetics and hypertensive are asked to avoid drinks with sugar and alcohol, meals with excess salt, very seasoned or containing saturated fats.

Options allowed

As an option for the main course, it is recommended: Meats: Chicken, turkey, fish and pork loin.

The turkey must be consumed free of fat.For the filling, vegetables are recommended but without raisins.

In case of choosing pork, prefer the spine, contains less fat and in case of accompanying it with some salsa use spicy instead of sweet to consume less calories.

what should be avoided

Alcoholic beverages: due to their caloric content, while sugary and carbonated drinks are contraindicated.

Chop between meals: when cooking avoid (chopping) or ingesting the preparations between meals, therefore before starting to make Christmas recipes, it is key to prepare a dish with light snacks and thus avoid the temptation to eat at heart and others.

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