HappeningPH Nutrition! 5 Ways to Enjoy Filipino “Handaan” Healthfully This Holiday

For many Filipinos, the holiday season isn’t complete without food. Whether it’s a family reunion, an office Christmas party or the midnight spread of Noche Buena and Media Noche, food always takes center stage. Tables overflow with lechon, pancit, buko pandan, hamon and kakanin as families gather to celebrate. Many also set aside diets to enjoy traditional favorites.

With a culture of abundance deeply rooted in tradition, health authorities  continue to remind Filipinos to practice moderation and choose healthier foods and drinks during the holidays to avoid post-holiday issues such as high blood pressure, indigestion and elevated blood sugar.

While it’s okay to treat yourself, Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training Chair at Herbalife Dietic Advisory Board and Outer Nutrition Advisory Board, emphasizes finding balance  to avoid unnecessary weight gain and added  stress in the new year.

Bowerman shares five ways to satisfy cravings while staying healthy this holiday season:

Snacking is encouraged

Snacking, when done right, can serve several purposes. A nutritious, balanced snack keeps you energized between meals and helps control hunger, making it easier to eat less during holiday feasts.

Stressful situations during the holidays can lead to mindless snacking, so having a light snack before gatherings can help. High-protein options, such as a handful of unsalted nuts or a protein bar, are ideal, while crunchy foods like almonds, soy nuts or baby carrots can help relieve tension.

Stay hydrated

Water is essential for nutrient absorption, digestion and the removal of waste from the body. Staying well-hydrated also supports a healthy immune system.

Other fluids can contribute to your daily intake. Coffee and tea count, but be mindful of drinks high in sugar, fat or calories. If caffeine affects your sleep, limit consumption to the morning or switch to decaf or herbal tea to ensure restorative rest.

Prioritize protein and veggies

Holiday dishes can be high in calories but low in essential nutrients. One way to eat more healthfully is to include protein and vegetables in every meal while reducing refined carbs and added fats.

Protein-rich foods such as meat, poultry, eggs and legumes are filling and provide key nutrients, including B vitamins, vitamin E, iron, zinc and magnesium. Adding protein while cutting empty calories gives your body additional nutritional benefits.

To boost vegetable intake, skip starchy sides and double up on vegetables. The extra fiber helps keep you full while reducing overall calorie intake.

Be Selective with Sweets

Sweets and treats are inevitable during the holidays, but it’s important to be selective. Cravings often occur when energy dips or during stressful moments, yet many desserts are high in calories and can undermine efforts to maintain a healthy weight.

You don’t need to cut them out entirely. Limit yourself to small servings of special treats reserved for the holidays and avoid everyday sweets that are less meaningful.

Consider healthier ways to prepare desserts for your family. Cooking or baking with fruit adds natural sweetness and texture. Try broiling grapefruit or orange halves, roasting peaches or pineapple, or cooking sliced apples or plums with cinnamon or nutmeg. For an ice-cream-like treat, peel bananas, freeze them and then slice or blend for a creamy dessert.

Walk it off

Walking not only aids digestion but is also a simple way to get outdoors and give your mind a break. The holiday season offers beautiful scenery, so take time after meals to go for a stroll and enjoy your surroundings. Regular physical activity provides numerous benefits, including improved joint mobility, higher energy levels, and an overall sense of well-being.

Incorporating these habits during the holidays can help you stay healthy and energized. The longer you maintain healthy routines now, the easier it will be to continue them into the new year.

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