Keep it moderate: Don't let the celebration end with the treatment

It is hard to resist a table rich in various roasts, delicatessen dressings, salads and other specialties, mostly of higher caloric value.

However, doctors advise that during the New Year and Christmas holidays one should be moderate when consuming food and drinks, otherwise the celebration and rest would not turn into treatment and a visit to the emergency services.

"This does not mean that we should deny ourselves the enjoyment of food during the holidays, but we should make an effort to adhere to some basic principles of proper nutrition in the preparation itself, as well as in consumption. During preparation, care should be taken to limit the use of fat, especially saturated fatty acids, which are mainly found in fatty meat and dairy products with a high milk fat content," advises hygiene specialist at the Institute for Public Health, Dr. Ivana Joksimović.

Don't forget fruits and vegetables

When it comes to grains, she recommends those that contain less processed grains and have more nutrients.

"It is important that fresh fruits and vegetables are present in the diet, which will make us not feel hungry, and at the same time they are less caloric. You shouldn't overdo it with juices either, because they also contain a lot of simple sugars, which makes them high in calories. Preference should be given to clean water that will hydrate the body. If more frequent daily visits are planned, then the portions should be reduced so as not to overdo the caloric intake," advises Joksimović.

The most important thing, he says, is to consume food in moderation and take care to include foods from all groups that make up the food pyramid. You should also take care of the correct rhythm of taking meals and divide them into three main meals and two snacks.

"For snacks, fruit is recommended. During the holidays, it is advisable to adhere to the basic principles of proper nutrition - to eat smaller and more frequent meals", is the doctor's advice.

Easy drunkenness from two glasses

Special caution should be exercised during the holidays when consuming alcoholic beverages, especially for safety reasons.

"In order to achieve alcoholemia (0,5 per thousand), which belongs to the category of light drunkenness, two glasses of brandy or three to four deciliters of beer are enough without taking food," says Joksimović.

Although the holiday season is mostly a time of rest, she advises that moderate physical activity, such as walking, is also needed, as it will have a positive effect on both the mood and the energy consumption of excess caloric intake during the holiday.

And for those who still overeat, Joksimović says that it is best to eat lighter food and drink enough fluids.

"Yogurt with cereals can help with digestion problems, so that the food is digested as quickly as possible and cleanses the body. If you still feel that you have some serious health problems, make sure to see a doctor," advises Joksimović.

A mug of beer 150 calories

Joksimović says that food intake should meet the requirements of proper nutrition, that is, the participation of protein in providing daily needs should be around 10 to 15 percent.

"Carbohydrates should provide about 55 to 65 percent of the daily required energy, so simple carbohydrates are not recommended, and the upper limit would be 10 percent of the total required energy. Fat intake should be limited to less than 30 percent of daily energy needs. The daily intake of cholesterol should not exceed 300 milligrams," says Joksimović.

Dried meat products, hard cheeses, sweet and sour cream, hard margarines contain a high content of saturated fatty acids, so they should be avoided.

"Be especially careful with sweets, because for example one piece of chocolate cake has about 450 calories. Alcoholic beverages also have a certain caloric value, so for example a 3 dcl pint of beer contains 150 calories, while 1 dcl of wine contains 80-90 calories, 1 dl of liquor - 310 kcal, 1 dl of coca-cola - 40 kcal," says Joksimović.

It is considered that the optimal intake of calories on a daily basis is around 2.000 calories, depending on lifestyle, age and body condition.