How not to overeat at the New Year’s table? 10 tips from a nutritionist

Weight gain is perhaps the most unpleasant gift we receive from the holidays. On New Year’s Eve, we spend a lot of time sitting at the table moving a little, and at the same time, we almost never deny ourselves an extra bit of Olivier.

A study published by Cambridge University Press in 2016 revealed that people tend to choose unhealthy foods between November and December. And it’s these “vacation pounds” that account for most (about 70%) of the extra pounds we gain during the year as a whole.

To get ready for the feast, read ten tips from a nutritionist so that you don’t feel heavy in your stomach at the end of the evening.

Marina Bessonova, nutritionist, nutritionist, nutritionist

Do not skip meals

Preparation for the holiday begins long before the feast. For some, for example, it seems reasonable to exclude breakfast and lunch on December 31st so as not to exceed their daily calorie intake. But resorting to such a trick is still not worth it. This can lead to intense hunger in the evening and make it much more difficult to control portion sizes. Therefore, do not skip morning and afternoon meals, choose lighter options for meals. For example, you can eat natural yoghurt with nuts for breakfast, and vegetable salad with turkey for lunch.

Use healthier ingredients

As a rule, we can make a healthier but still delicious version of a dish by simply changing the ingredients in it. For example, instead of the traditional mayonnaise sauce, you can make the winter version of the tzatziki sauce. To do this, mix natural strained yogurt with minced garlic, pickles, sea salt and finely chopped mint and dill leaves.

Minimize the amount of oil

Prefer the oven instead of deep frying the food. Before frying fish or poultry, use sauces made from freshly squeezed orange or grapefruit juice with herbs and spices to add more juiciness, savory flavor and bright taste to dishes.

Taste

A large festive table is always tempting, so do not deny yourself the opportunity to try an unusual new dish. Just take smaller portions. Even a spoon is enough to get a complete picture of the dish.

Divide your plate into four

A quarter for a turkey, a piece of fish, meat, or any other protein source. The second quarter is for complex carbohydrates – boiled or baked potatoes, pasta, rice. And always leave half the plate for greens and colorful vegetables in the form of salads or baked in the oven or on the grill. They contain dietary fiber, which gives us a feeling of fullness and helps us not to overeat.

use small bowls

Yes, this technique works despite all the evidence and can actually help you eat less.

Listen to body signals

Try to chew slowly and carefully while eating, this will allow you to better recognize the body’s satiety signals and consume fewer calories.

consume less alcohol

Be careful with alcohol, because it adds calories and reduces restrictions, which leads us to eat more. Be sure to drink water between alcoholic drinks to reduce the number of drinks.

Homemade drinks are better than store-bought ones

Instead of sodas and sugary juices, make homemade mineral water lemonade with freshly squeezed orange juice, tangerine, fresh mint leaves and ice cubes.

Fruit is the best alternative for desserts

Instead of sweets and traditional New Year’s sweets, give preference to berries and fruits – blueberries, tangerines, pineapples are sold in any supermarket. And if you prepare in advance, the New Year is a great opportunity to try more exotic options. For example, passion fruit, mangosteen or longan are even tastier than some gourmet desserts.

In general, you should not be too demanding on yourself, after all, the New Year holidays are, first of all, a time to enjoy the atmosphere, communicate with relatives and friends, and not get hung up on restrictions and calorie counting.