What to eat for the holidays? - Recipes and Cookbook online - illustration photo by Pixabay
What to eat for the holidays? - Recipes and Cookbook online - illustration photo by Pixabay

The City Public Health Institute of Belgrade has published tips and recommendations on what to eat for holidays, festivals and celebrations.

We have stepped into the calendar part of the year when there are frequent celebrations of the slavs, which gently introduce us to the festive period of the year. In regular circumstances and festive mood. COVID-19 the pandemic has greatly changed the way of life and established new anti-epidemic rules of conduct. Larger gatherings will, hopefully, be absent for many, but the rich table will probably survive. So that extra kilograms and other discomforts of immoderation in food and drink do not cause us additional worries, let's not forget about a few basic recommendations proper nutrition:

What to eat for the holidays?

1.    MODERATION. The abundance of food is hard to resist, but let's try to have a measure. This is especially important for chronic patients (e.g. hypertension, diabetes, etc.), as well as those with increased health risks (hypercholesterolemia, obesity, etc.), in whom nutrition is an important factor in treatment, but also in the prevention of adverse health events. Let's not forget about the calories consumed by the liquid. Immoderate consumption of non-alcoholic and alcoholic beverages can adversely affect health, new unwanted kilograms and other regrets after the celebration.

2.    A VARIETY OF. Let's enjoy the variety of choices and tastes, taking into account that all basic food groups are represented in the diet and on the days of celebration. Pay special attention to the intake of fresh fruit, which should be daily, color and taste according to personal choice and preferences. These rich sources of fiber, vitamins, minerals and other useful nutrients are good allies in strengthening immunity and other beneficial effects on health.

Dried fruits (figs, plums, etc.), although they represent a good nutritional source, given their high sugar content and higher energy value compared to fresh fruit, should not be taken in more than one daily portion (about 30 g).

3.    DO NOT SKIP REGULAR MEALS WAITING FOR THE FESTIVAL TABLE! Take care not to significantly disrupt the diet during the celebration period, and to maintain a relative regularity in food consumption, through the intake of 3 main meals and 2 snacks.

4.    DO NOT RUSH THE REPETITION. Take breaks between servings. It takes time for the brain to get the information that the stomach is full. In ten minutes, we may realize that we are full, or that we need a very small portion to satisfy our hunger and desire for food.

5.    THINK ABOUT FOOD SAFETY, which is a prerequisite for any enjoyment of food. Let's respect the basic principles of hygienic regime when working with food:

  •    Store food at the right temperature! The temperature regime is one of the key factors in food safety, from the thermal processing of foodstuffs to the storage conditions of thermally processed and raw foodstuffs, especially those that are included in the perishable category, such as: meat and meat products, cream cakes, Russian and others salads with mayonnaise, eggs, etc.

•    Do not leave food at room temperature for longer than 2 hours!

  •    Special caution in the manipulation of foods that are more often consumed raw, because they carry a greater epidemiological risk, such as fresh fruit and certain types of vegetables. Fresh fruits and vegetables must be thoroughly washed under a stream of hygienically correct running water and cleaned; in the case of fresh cabbage, remove the outer leaves and wash them leaf by leaf, before and after mechanical processing (shredding); fresh vegetables that are usually eaten without the peel (eg cucumber), peel, washing before and after peeling.
  •   Cleanliness and hygienic manipulation of utensils and equipment in all stages of food preparation and storage.

•    Do not use the same utensils in the manipulation of raw and ready, heat-treated foods, without first washing with hot water and detergent!

  •    Take care of personal hygiene, especially proper and regular implementation of hand hygiene, using soap and hygienically correct water for a minimum of 20 seconds. The human factor plays an important role in the contamination of food, since it is most often contaminated with microbiological agents transmitted through dirty hands.

READ: RECIPES FOR THE NEW YEAR'S TABLE

Little tips…
Do not add salt! The food on the table is certainly already salty enough.
Be careful about the intake of added sugar. Let's share the joy and dessert with our loved ones.
Take in enough fluids, primarily by drinking water!
Avoid consuming alcohol on an empty stomach! Alcohol "opens" the appetite and contributes to the total energy intake.

Remark!
Due to the unfavorable epidemiological situation related to the COVID-19 infection and the high risk of infection, let's celebrate the holidays in an intimate, family circle. Let's take care of our health and the health of others for years of carefree celebrations!

Source: City Institute for Public Health Belgrade

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