Healthy festive eating: Follow these expert tips to avoid overindulging

The festive season is a time of joy family and for many delicious food But amid the celebrations its easy to feel overwhelmed by the abundance of sweets and rich dishes leading to guilt and discomfortThis guide featuring insights from leading nutrition experts is designed to help you navigate the holiday season with confidence You dont have to choose between celebrating and feeling goodExperts outline how to enjoy traditional treats and lavish feasts mindfully with practical tips on everything from portion control and healthy food swaps to staying hydrated and active By adopting a few simple strategies you can indulge in the spirit of the season without compromising your health ensuring your holidays are truly guiltfreeNavigating festive meals Mistakes to avoidThe holiday season is a time for celebration but it often comes with a minefield of overindulgence Navigating festive meals requires a conscious effort to steer clear of common nutritional mistakes Dipshi Raj Clinical Nutritionist Apollo Sugar Clinic Jayanagar outlines common choices people make during festive meals that can lead to overindulgenceOverindulging in sugar with the hope of lsquodetoxingrsquo later Bingeing on sweets thinking a crash diet will undo the damage often backfires Harsh detoxes stress the body Instead savour treats in moderation and pair them with fibre protein and fluids to balance blood sugarPairing sugary drinks with fried or sweet foods Colas mocktails or sweetened juices add a double sugarfat load when paired with mithai or fried items stressing digestion and blood sugar Swap this with water buttermilk or infused waterRelying on one heavy festive meal Skipping meals to lsquosave caloriesrsquo often leads to overeating and sluggishness Eating small balanced meals throughout the day prevents bingeing and stabilises energyBelieving fruit juices can lsquofixrsquo indulgence Even fresh juices are high in sugar and lack fibre Relying on them postfeast adds calories Whole fruits are smartermdashthey provide fibre satiety and nutrients without a sugar spikeUnderestimating hidden calories Ghee sugar syrups creams and oils sneak into festive recipes Being mindful of these hidden calories helps enjoy favourites in sensible portionsLatenight heavy eating Eating rich food just before bed disrupts digestion and sleep Finish your main meal 2 to 3 hours before bedtimeFilling up on starters and desserts instead of balanced meals Starters and sweets seem lighter but are caloriedense and nutrientpoor Prioritise a balanced plate with vegetables lean proteins and grains before reaching for fried snacks or mithaiThe art of mindful eating and portion controlWhen it comes to festive feasts a key strategy is to practice mindful eating which involves slowing down and truly enjoying your food According to Fiona Sampat clinical dietitian at Kokilaben Dhirubhai Ambani Hospital Mumbai ldquoYou should take smaller portions of the indulgent foods whilst savouring each bite Chewing your food properly also gives your brain time to register fullness which takes about 20 minutesrdquoA practical way to manage your intake is to structure your plate Raj suggests starting with soup or salad before moving on to mains to fill up on fibre and nutrients first Sampat recommends a lsquobalance boardrsquo approach ldquoFill half your plate with vegetables or salad ideally lightly dressed onequarter with protein like lean meat paneer or pulses and the last quarter with a whole grain like brown rice or millet rotis This combination of fibre protein and complex carbohydrates helps you feel full and prevents you from overeating sweets and fried foodsrdquo she suggestsStrategic food and drink pairings for better digestionWhat you pair your food with is just as important as how much you eat To aid digestion and prevent blood sugar spikes Sampat advises pairing fibre and proteinrich foods with a moderate amount of carbohydrates She suggests ldquoEat roasted vegetables with lean meats or paneer You can also include fermented foods like yogurt or buttermilk to assist with digestion and gut healthrdquoWhen it comes to drinks both experts agree that its crucial to swap sugary beverages for healthier options Raj points out ldquoSoft drinks and sweetened juices add a double sugarfat load when paired with fried foodsrdquo Instead she recommends choosing water buttermilk or infused water Sampat adds ldquoWarm water or herbal teas like ginger or peppermint are more digestible than aerated drinksrdquoHealthy swaps without sacrificing flavourYou dont have to sacrifice flavour to eat healthy during the holidays By making some simple ingredient swaps you can enjoy traditional dishes with a healthier twist Sampat suggests these swaps1 Swap refined flour with whole wheat or millet flour Use these for rotis puris or baking to increase fibre and lower the glycemic load2 Swap sugar syrup with jaggery dates or figs These natural sweeteners can be used in sweets like laddoos or barfis for a more nutrientdense option3 Swap fullfat cream Greek yogurt or hung curd This is a great swap for dips and gravies to boost protein and reduce saturated fat4 Swap fried snacks with airfried or ovenroasted versions Dishes like chakli or samosas can be made in an air fryer to get a similar crispy texture with significantly less oil5 Swap heavy gravies with cream with tomato onion or cashewbased gravies These bases provide richness without being too heavy6 Swap excess butterghee with coldpressed oils in moderation Swapping to oils like mustard or coconut in moderation offers a better fatty acid profile7 Swap sugary beverages with infused water coconut water or spiced buttermilk These provide hydration and electrolytes without the added sugarSustaining energy all day during celebrationsSustaining your energy through a day of festive celebrations is all about making mindful choices From morning cooking to latenight gatherings festivals demand stamina If you find yourself exhausted with low energy levels it might be due to lack of proper nourishmentTo avoid crashes Raj offers these tips1 Donrsquot rely on sugary drinks Colas and juices give highs but cause crashes Whole fruits or infused water are better2 Prioritise protein Paneer pulses yogurt or lean meat at every meal stabilizes blood sugar3 Snack smart Pick nuts fruit yogurt or salads instead of fried foods4 Keep moving Short walks between chatting or serving food aid circulation5 Eat in planned portions Space meals rather than having one heavy plate6 Keep fluids flowing Dehydration causes fatigue Sip water buttermilk or infused water regularlyBinge drinking versus moderate drinkingBinge drinking involves consuming a large amount of alcohol in a short period which overwhelms the body and leads to negative health consequences In contrast moderate drinking focuses on slow sips and spacing out drinks allowing the body to process alcohol safely and reducing adverse effectsAlcohol often accompanies celebrations but how you drink matters Raj outlines the difference between binge and moderate drinking to help you make informed decisions this festive seasonBinge drinkingSeveral drinks in a short span overwhelm the liver which processes only one standard drink per hour It causes dehydration bloating and disturbed sleep Adds empty calories especially from beer and cocktails It also causes blood sugar spikes and crashes leaving you drained the next dayModerate drinking1 Involves sipping slowly spacing drinks 30 to 60 minutes apart2 Choose spirits like whiskey vodka or gin with watersoda instead of sugary cocktails3 Paired with food especially proteins to slow absorption4 Hydrate between drinks to support the liver and reduce hangoversSmart festive drinking tips1 Sip slowly and avoid mixing alcohol types2 Dilute with water or soda not soft drinks juices or sweetened beverages3 Never drink on an empty stomach4 Flavour drinks naturally with lime herbs or fruit slices5 Alternate each drink with a glass of water6 Never drink in the morning to break a hangoverNavigating holiday partiesGoing to a party where you arent in control of the menu can be a challenge but with a little planning you can make smart choices Sampat suggests ldquoHaving a light proteinpacked snack like a handful of nuts or fruit with yogurt before you leave to prevent arriving ravenous Once there scope out the available food and choose dishes that are grilled roasted or steamed over deepfried options You could also bring a nutrientdense food contribution of your own to ensure at least one healthy option is availablerdquoRest and recoveryDuring and after the festive season its important to make sure your body gets time to rest and recover Getting adequate sleep and managing stress are key to maintaining your health goals and preventing overindulgence As Sampat notes ldquoThis preplanning ensures you are mentally prepared to make healthier choicesrdquoRecovering from overindulgence the right wayAfter a rich day avoid punishing your body with crash diets As Raj advises a harsh detox stresses the body Instead focus on a gentle recovery1 Hydration first With water herbal teas or buttermilk to flush out excess salt and sugar2 Include probiotics Like curd to restore gut balance and reduce bloating3 Limit caffeine Excess tea or coffee worsens dehydration herbal teas are better4 Stay active With light activities like a brisk walk to boost circulation and metabolism5 Eat lighter in the evening As metabolism slows at night keep dinner light and portion controlled6 Opt for a gentle detox For 2 to 3 days include fruits vegetables and light proteins like paneer or legumes under supervision Pair with hydration and micronutrients to reset digestion