The Nutritionist's Tips for Enjoying Holiday Meals While Managing What We Eat

Alejandra Pou Escarrer, a dietitian-nutritionist at Juaneda Hospitals, offers a series of guidelines to enjoy the festive season’s delicious meals while staying mindful of our health.

For those who have recently adopted a healthy nutritional lifestyle, whether to maintain their fitness or reduce the risk of weight-related illnesses, or by medical advice, rest assured that you can enjoy the upcoming holiday feasts by following some basic tips.

The first piece of advice is that if you are under medical or nutritional supervision, consult your healthcare professional, as some conditions—though rare—can have specific dietary restrictions with potential risks. Generally, however, limitations are flexible.

Alejandra Pou, who practices at Clínica Juaneda, emphasizes:
"When the holidays come, my main advice is to enjoy time with family and friends and relax. As for food, which many people worry about during this time, it’s possible to find a balance."

"Ultimately, the holidays consist of just two or three days of more abundant meals, and you can follow certain guidelines to enjoy them." For instance, "with more food than usual on the table, I recommend serving yourself only what you plan to eat, including sweets like nougat or polvorones, placing them on a small plate."

She highlights the importance of this strategy:
"It’s crucial to serve what you intend to eat and stick to that portion, avoiding picking at different dishes. When you graze, your brain doesn’t register how much you’re eating, but if you plate your food from the start, your brain is more aware, and you feel full sooner."

Moving Beyond "Crash Diets"

Alejandra notes that visiting a nutritionist shouldn’t just be about losing weight, which is what many people might aim for after festive feasts or before summer. She stresses that this mindset, often tied to the flawed "bikini body" approach, needs to be abandoned.

"The primary goal," she explains, "is nutritional education—establishing habits. A visit to a nutritionist isn’t about banning foods, starving yourself, or following restrictive diets. It’s about changing habits and learning to read labels, as the food industry can sometimes be misleading."

For example, labels might claim a product is "0% fat or sugar," making it seem healthier or lower in calories, which isn’t always true. She also helps patients organize menus and combine dishes effectively.

"It’s essential to know how to combine proteins with whole-grain carbs, add healthy fats, seeds, and spices." These tips aren’t just for those looking to avoid overindulgence; they’re equally valuable for people with chronic conditions.

Tailoring Advice for Chronic Conditions

Patients with conditions such as diabetes or heart disease can enjoy the holidays, but moderation is key.
"A diabetic, for instance, can have a sweet, but I recommend pairing it with a protein-rich food or healthy fat to slow absorption and minimize blood sugar spikes," she says. "And eating oily fish or a handful of nuts daily can help reduce high cholesterol."

These strategies, offered as simple, actionable advice, aim to help people strike a balance and enjoy the holidays. Pou reminds us that such festive periods, where indulgence is common, occur only a few times a year.

Staying Active

Not all solutions involve food: "Movement is also necessary. Go for walks, take a hike, ride a bike—being active is always important." She adds that such activities are even more beneficial when shared with family or done in a recreational setting.

Nutritional Education for Satiety

Understanding which foods are filling is another key takeaway. "A salad with just lettuce and tomato won’t keep you full, and you’ll soon feel hungry. But a chickpea stew with some chicken or vegetables will be much more satisfying and help prevent snacking between meals."

Focus on Health, Not Weight

Alejandra stresses that focusing too much on weight is a common mistake.
"In consultations, people often ask how much weight they’ll lose, but every body is different. You shouldn’t obsess over the scale. Losing fat and gaining muscle might mean your weight stays the same, but that’s a great outcome."

She concludes:
"Better food choices can give you more energy, improve your sleep, reduce hair loss, boost your immune system, and much more. These benefits far outweigh the importance of a number on the scale. We must stop weighing ourselves constantly—the scale only gives a number, and it’s not worth obsessing over."

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