December is the month of shared moments and abundant tables. A time when we often waver between the desire to «treat ourselves» and the need to take care of our bodies. Is it possible for both to go hand in hand?
For an answer, we turn to Assoc. Prof. Dr. Rositsa Chamova, a dietitian specialist with over 20 years of experience, who works with pregnant and breastfeeding women, people with metabolic disorders, insulin resistance, diabetes, gastrointestinal conditions and eating disorders.
In this article she shares her professional insight and gives answers to the most important questions about nutrition and body care during the holidays.
Is it possible to enjoy holiday food while also taking care of our bodies?
Dr. Chamova: The answer is a firm „yes“. Holiday dishes can be balanced without losing their flavor. Small choices matter – wholegrain flour can easily find its place in the Christmas bread or the New Year's banitsa, especially when wholegrain pastry sheets are used.
Milk and dairy products are best kept lower in fat, while meat – even traditional pork – can be chosen in leaner cuts. And even though it's winter, vegetables shouldn't be missing from the table. On the contrary – they should be present at every main meal.
The holidays bring abundance and temptation, so the key word remains moderation – not so much what we eat, but how much.
Hunger or habit – how do we tell the difference, especially during holiday gatherings?
Dr. Chamova notes that true hunger has its own clear signals – stomach growling, a feeling of „tightening“ in the stomach, sometimes even slight faintness. When these symptoms are absent but we sit down to eat anyway, it is most often a matter of habitual eating.
However, this is not necessarily a bad thing. For eating to be healthy, it is important to have a routine – a set number of meals per day and reasonable intervals between them. We don't need to feel intense hunger every time in order to eat in a balanced way.
Many people feel more tired in December – what role do food and routine play in this?
Dr. Chamova: Food plays a key role in our energy and vitality, especially during the busy end of the year. A balanced diet rich in wholegrain foods, protein, fruit, vegetables and enough water helps maintain stable energy levels.
Complex carbohydrates are the body's main source of energy, and stable blood sugar prevents sharp drops and the fatigue that follows. Vitamins and minerals shouldn't be underestimated either – a deficiency in iron, vitamin B12 or folate can lead to anemia, while low levels of magnesium and vitamin B12 are often linked to a feeling of exhaustion.
Some foods rich in tryptophan – such as turkey, nuts and dark chocolate – support serotonin synthesis and have a positive effect on mood and sleep.
Stress, social events and appetite – what's the connection?
Dr. Chamova comments that the reaction to stress is strictly individual – in some people appetite increases, in others it decreases. Social events, however, almost always stimulate the desire to eat.
In our fast-paced daily lives, we often eat on the go and without awareness, while during the holidays we allow ourselves to sit down, share and enjoy the food. This in itself is not a problem, as long as it stays within balance.
Three easy eating habits for a busy December
Even with a busy daily schedule, there are a few simple but effective habits that, according to Dr. Chamova, are worth keeping:
- not skipping breakfast
- avoiding overeating in the evening
- drinking enough water during the day
Small steps that make a big difference.
Why does guilt around food intensify during the holidays, and how can we avoid it?
Dr. Chamova: During the holidays we often allow ourselves more, justifying it with the mood and the traditions. Afterward, though, the inner critic appears, along with the feeling of guilt.
When the choice of food and drinks is conscious, and the quantities are controlled, that feeling simply has no place. Balance is the key.
What is the healthiest approach to eating in December that's worth keeping even after the holidays?
Dr. Chamova reminds us that healthy eating doesn't mean deprivation. It means variety, moderation and consistency. Here are a few habits that aren't „just for the holidays“, but a natural step toward better health – in December and all year round:
- not eliminating entire food groups
- fish at least once a week
- fruit and/or vegetables every day
- good hydration and daily physical activity
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