December 22, 2003 – The holiday season is a time of year when we only get up from the table to sit down better a few hours later, when the pressure to eat more and more, due to abundance, can seem irresistible.
Worse still, our diet can become completely unbalanced, since it frequently contains a lot more fat than usual. What do we really know about what is on our plate or how our body manages all the excesses that we commit?
PasseportSanté.net offers you its little guide to the traditional holiday table to help you avoid pitfalls. We find there:
- What is really on my plate?
- Protect the liver and stomach
- Healthier choices
- Learn to say “No thank you”
Enjoy your lunch!
Do you really know what’s on your plate? Did you know, for example, that turkey can help minimize fluctuations in the sugar level in your body, or that simple tomato ketchup contains an anticancer substance?
Here is a small table that will tell you more.
|
Food |
Good points |
Negative points |
Advice |
|
Turkey |
• Excellent source of zinc, iron, vitamin B5, selenium and niacin. |
|
Turkey meat is to be preferred at all times. Beware of fatty sauces that can accompany it. |
|
Cranberries |
• Contains twice as many antioxidants as strawberries, melon, bananas, blueberries. |
|
Eat commercial sauces that can be high in sugar in moderation, or go with a homemade recipe. |
|
Chocolate |
• Good source of boron and magnesium, as well as dietary fiber if it has a high cocoa content. |
• May also increase the risk of stroke |
It is recommended to look for dark chocolate containing more than 70% cocoa. |
|
The alcohol |
• Red wine and dark beer are rich in antioxidants; red wine would slow down the absorption of cholesterol by the body. |
• Moderate or heavy alcohol consumption has been associated with an increased risk of suffering from various cancers, osteoporosis and PMS. |
There are some tips to protect yourself from the worst effects of the morning after |
|
Tomato ketchup |
• Rich in potassium. |
Commercial ketchup contains sugar and salt. |
People who suffer from hyperacidity should consume it in moderation. |
|
Pies, meat pies and pork feet stew |
• Good source of protein, zinc, iron and vitamin B12. |
• Contains a lot of saturated fat and cholesterol. |
We recommend looking for pasta made with oil and favoring lean cuts of meat for our homemade recipes. |
|
Potatoes |
• Good source of iron, vitamin C, potassium, boron and chromium. |
• Can cause heartburn if fried. Watch out for crisps and fries, which can be high in saturated fat and trans fat. |
It is possible to lower their high glycemic index by cooking them in water, with their peel. |
Source: Hélène Baribeau, dietitian and PasseportSanté.net.
The liver gets really rough during the holidays. At first, he suffers from our habit of overeating, too quickly, in a much too short period of time. The metabolism of animal proteins generating a toxin that the liver must eliminate, it is easy to imagine the overload of work that falls to it when consuming, in the same meal, ham, turkey, meat pie and broad beans. bacon! And that’s not to mention the fact that the fats we consume have been overheated, which requires an even more sustained effort from the liver.
Alcohol is also part of the problem, since only liver cells can produce enough enzymes to break down alcohol. As the liver can only do one task at a time, if it is busy destroying alcohol, it does not store fat elsewhere in the body, which can cause them to accumulate in the organ. and cause an overload.
Several foods can also cause esophageal reflux. The first thing to understand is that esophageal acid reflux occurs when the lower esophageal sphincter – the ring that is supposed to keep the stomach closed – relaxes, allowing gastric juices to escape. Different foods can cause heartburn for different reasons.
Thus, chocolate, mint, fatty foods, alcohol and onions can contribute to the relaxation and opening of the sphincter. For their part, coffee, cola drinks, beer and milk can quickly increase the acidity of gastric juices, which will increase the pain felt during reflux.
Other foods, such as citrus fruits, tomatoes, very spicy foods and coffee, can, when swallowed, cause irritation and heartburn if the esophagus is already damaged. Finally, eating too quickly and too much can overload the stomach and put pressure on a weakened sphincter, which can then give way and let the acidic contents of the stomach rise.
Many foods that are traditionally found on our tables during the holidays can be replaced with a slightly healthier choice. This is just one way to avoid gaining weight – or at the very least, to gain too much of weight -, to spare our liver and our cariovascular system, and to save our energy during this period.
|
Foods to decrease |
Foods to be preferred |
|
Egg salad |
Tofu spread |
|
Traditional mayonnaise |
Tofu Mayonnaise |
|
White vinegar |
Unfiltered and unpasteurized apple cider vinegar, lemon juice |
|
Refined oil |
First cold pressed oil |
|
White bread |
Whole grain whole grain breads |
|
Beans with bacon |
Beans with vegetables without bacon |
|
Meat pie |
Millet, buckwheat, seitan, tofu, etc. |
|
Candied fruit |
Dried fruits |
|
Mayonnaise dip |
Plain yogurt and tofu mayonnaise dip |
|
vegetable cream |
Vegetable soup, soup |
|
Chocolate |
Carob |
|
Beer, wine, spirits |
Wines and beers de-alcoholized, aloe nectar, fruit juice with carbonated water, apple must. |
|
Coffee |
Chicory |
|
Mashed potatoes prepared with butter or sour cream |
Mashed potatoes made with chicken broth (low in sodium) and roasted garlic |
|
Butter |
In recipes, it can be replaced by mashed fruit (make sure to combine the flavor of the fruit with that of the dish) |
|
Sour cream |
Plain, low fat yogurt left to drain in the refrigerator overnight. |
Source: Hélène Baribeau, dietitian, and Foodfit.com1
In closing, some general tips for a happier and healthier holiday season.
- Eat quietly and over a longer period.
- Chew well.
- Wait at least 30 minutes after the meal before moving on to desserts.
- Limit fluid intake during meals.
- Do not drink more than one drink of alcohol per hour.
- To improve digestion, prepare a salad containing bitter vegetables such as spinach, leeks, radishes, celery, carrots and cabbage, and drizzle it all with a vinaigrette made with non-apple cider vinegar. filtered and unpasteurized or with lemon juice and extra virgin olive oil.
- Eat lots of vegetables, especially starting the meal with raw vegetables, serving vegetable soup and offering a side salad. The dinner plate should contain at least 50% vegetables.
- Finish the meal by offering a digestive herbal tea with a pleasant taste.
- Serve dishes with a fruity flavor, which will reduce the craving for desserts after the meal.
The belief that people gain an average of two to five pounds during the holiday season is more myth than reality. The problem, experts say, is more that people are gaining a little weight at this point and not losing it afterwards. Over the years, this annual accumulation of weight ends up giving worrying results.
People who fast themselves on the eve of a feast in the hope of minimizing the impact of the abuse they are about to commit would in fact be playing themselves a nasty trick, since they will be too hungry on the day. when the meal has come. It would be wiser, for example, to adopt a low calorie diet during the days before or after the feast.
Among other strategies that can protect you from overeating during the holidays, experts recommend wearing tighter clothes or a belt, filling the stomach with vegetables or water before a meal, sprinkling with salt. and pepper the food still on our plate (in order to eliminate the temptation) and, quite simply, to learn to say, “No thank you, I am no longer hungry” …
Happy Holidays!
Jean-Benoit Legault (PasseportSanté.net) with the collaboration of Hélène Baribeau, dietitian.
1. Foodfit.com. www.foodfit.com
