Against the excesses, this Christmas fruit and vegetables

The Christmas season encourages us to gather around the table with our loved ones, we spent long evenings sharing succulent dishes and enjoyed the end of the meetings toasting the new year. In short, Christmas is increasingly associated with dietary excesses, where fats and sugars become the kings of the table: abundant menus, accompanied by very fatty foods, sauces and stained with wine and sugary drinks, without forgetting the essential Christmas cakes and coffees or teas that help us through the long nights of partying.

A consequence of this is that we ignore the concern for a balanced diet and took the excuse of the holidays to eat foods that we exclude from our daily diet for energy and be very unhealthy, especially when taken in excess. Usually this is the problem, so before we took on very specific days on time, become increasingly common in the broader Christmas.

Obviously, these Christmas excesses are soon take its toll, because in one night we are able to ingest 100% of our daily nutritional needs and eating lots of fats, proteins and sugars that our body digests with difficulty. As a result, our stomach suffers with gas, heartburn, reflux, bloating or indigestion; blood sugar undergo major changes, and levels of cholesterol and other fats soar, but usually have balanced rates, not to mention the effect on weight, it has the excess energy in the diet.
Aware of the difficulty to resist the exquisite menus of these dates, the Association “5 a day” offers ten tips and tricks in order to alleviate possible annoying indigestion, based mainly in the preparation of healthier menus, but no less tasty and Christmas.

1. Rearrange meals. If you know that at night commit excesses, make a lighter meal. A mixed salad and grilled fish accompanied by steamed vegetables would be a good choice for lunch

2. tricks your appetite. Try not to get hungry at the table, thus you eat less quantity, more calm and less anxious. By midafternoon a good helping of fresh winter fruit like apple, kiwi, tangerine, orange, etc., you add fiber to exert a significant satiating effect.

3. healthy and light cuisine. Excess fat, meat, alcohol and sugars of Christmas menus, exceeding our digestive system. Sometimes a baked vegetables, boiled, grilled or sauteed may be the best option to accompany the Christmas roasts.

4. Decoration and imagination to your dishes. If you accompany meats tender shoots salad: mixed lettuce, escarole, endive, arugula, watercress, lettuce, etc., but add color and presentation to the plate, you will not sobrecargarás calories, thus facilitating digestion.

5. Do not abuse the sauces. Tastefully decorated and proper cooking can be more successful than the copious and fatty dressings and sauces so little benefit to our body for its heavy and high in calories.

6. Opt for fruits for your dessert. The cream-based desserts, sugars and liquors provide few nutrients but a lot of calories. Nothing better than seasonal fruits like pineapple, papaya, berries or many others that you can find in the market, and that will give color to your table, in addition to incorporating your body vitamins, minerals, fiber and natural antioxidants.

7. Shortly but varied. Do not give up the Christmas delicacies, but limits its use to special days; the secret is in the amount.

8. Watch the alcohol. Toasts can gamble tricks and most advisable to avoid alcoholic beverages. On the day after you good you drink plenty of fluids like water and fresh fruit juices ..

9. The fiber, your best ally. Foods high in fiber such as vegetables, fruits and whole grains are more satiating and help you control the amount of food you eat.

10. Give time for digestion. It should not go to bed shortly after dinner, since digestion is slower and can cause heaviness and sometimes heartburn. It is best to let 2 or 3 hours before bedtime …

And remember. “It Enjoy the food is not incompatible with our health care, much less, with disregard, even for a few days, fruits and fresh vegetables And the joy of the holidays should not neglect our food, because health, undoubtedly, is the best gift “.

Source: 5 a Day