It’s that magical time of the year again! A chill in the air, twinkling lights all around, and carols that warm your heart. December is here, bringing with it the joy of Christmas and, of course, the inevitable cascade of sweets!
From cakes to Kulkuls and Bebinca to chocolate fudge, the festive table is as irresistible as it is calorie-laden. But, as we welcome the New Year, the question looms: can we indulge without guilt – or the dreaded post-holiday weight check?
Let’s unwrap this sugary conundrum and figure out how to savour the season responsibly.
HEALTH HAZARDS OF HOLIDAY FEASTING
Christmas isn’t just about the gifts; it’s also about treating yourself to the endless array of sweet and savoury delights. But, let’s not forget the sweet truth: sugar and fat, the main ingredients in most desserts, come with a price.
Excessive consumption can lead to weight gain, disordered lipid and carbohydrate metabolism, and indigestion. These complaints are especially common after weeks of indulging, as is often the case during the fortnight-long festivities.
Now, how much is ‘too much’? That depends on your usual eating habits. A person accustomed to eating sweets sparingly might struggle with overindulgence, while someone who enjoys desserts daily might handle the sugar storm more easily.
The key lies in knowing your limits, which depend on factors like age, activity level, medical conditions, and dietary patterns.
As a general guideline, aim to restrict your sweet intake to around 300 kcal per day. That way, you can enjoy the flavours of Christmas without turning the New Year into a health reckoning.
UNWRAPPING THE CALORIES: A NUTRIENT BREAKDOWN
To help you navigate the feast, here’s a closer look at the calorie counts of your favourite Christmas sweets:
1 piece of Ghons, Aranhas, Pinagre, or Milk Toffee: 60-80 kcal
1 slice of cake (fruit, chocolate or marble): 150-250 kcal (add 100-200 kcal if it’s frosted)
10 Kulkuls, 1 big Neureo, 1 diamond of Doce, or 1 Bolinha: Approx 200 kcal
1 chocolate truffle, 1 slice of Bebinca (2x2 inches), 8 Marzipans, or 10 Jujubes: Approx 200 kcal
A BALANCED FESTIVE MENU
Let’s take a step-by-step look at how you can enjoy the season’s bounty without tipping the scales.
1. Breakfast:
Start your day with a wholesome meal to curb hunger pangs later. For instance:
1 Sanna or Bread Roll: Approx 50 kcal
A thigh piece of roast or grilled chicken/ chicken Cafreal (or 2 eggs): Approx 150 kcal
1 tsp sugar in tea/coffee with 200 ml skimmed milk: Approx 100 kcal
1 small Neureo or a 1-inch slice of Bebinca/Dodol/Batica: Approx 150 kcal
2. Lunch/dinner:
Build balanced meals that combine festive flavours with healthier options:
1 small bowl of pulao or 2 sannas/bread rolls: Approx 150 kcal
2 serving spoons of Caldin or a serving of meat (Sorpotel/Vindaloo/Roast): Approx 150 kcal
Salad with greens and veggies: Approx 50 kcal
Dessert (e.g., 1 piece of fudge or chocolate): Approx 50 kcal
3. Snacks:
Stay energised with smart snack choices:
1 glass of fresh juice: Approx 100 kcal
5 Marzipans or 10 Kulkuls: Approx 50 kcal
1 slice of cake or chocolate truffle: Approx 150 kcal
4. Drinks:
Be mindful of hidden calories in beverages. Here’s a quick guide:
200 ml of soda or carbonated drinks: Approx 200 kcal
1 glass of beer (250 ml): Approx 120 kcal
30 ml of spirits (rum, brandy or whisky): Approx 90-100 kcal
100 ml of red or white wine: Approx 75-80 kcal
DECK THE HALLS RESPONSIBLY
Indulging during Christmas doesn’t have to mean overindulging. Here are a few tips to keep things merry yet mindful:
1. Hydrate well: Drink plenty of water or tender coconut water to stay hydrated and curb cravings.
2. Control portions: Take half the portion you think you want, and savour each bite.
3. Spread the joy: Spread out your sweet consumption across the day to avoid sugar spikes.
4. Move more: A quick walk after a meal can help with digestion and burn some calories.
Excessive consumption can lead to weight gain, disordered lipid and carbohydrate metabolism, and indigestion. These complaints are especially common after weeks of indulging, as is often the case during the fortnight-long festivities.
LET’S TOAST TO MODERATION
We get it – Christmas comes but once a year, and it’s hard to say ‘no’ when your table overflows with deliciousness. But, a little planning can go a long way in ensuring that the joy of the season doesn’t come with a side of regret.
So, enjoy the Neureos and Bebinca, sip that mulled wine, and let the season’s warmth fill your heart. Just remember to balance indulgence with moderation.
This Christmas, let’s toast to good health, good cheer, and the knowledge that you can have your cake and eat it too – just in smaller slices!
Merry Christmas and a Happy New Year!
(Sheryl Afonso e D’Souza is an assistant professor at Goa College of Home Science, Campal, Panjim)
