Healthy Eating and the Traditional Feast — How to Find the "Golden Mean"

New Year’s Eve is approaching—a holiday traditionally associated with a diverse table and delicious dishes. However, this period often becomes a serious challenge for our bodies, particularly for the digestive system.

To ensure that gastrointestinal issues (bloating, heaviness, heartburn) do not spoil your festive mood, and to avoid the need for a strict diet in January, we offer 8 golden rules and several professional recommendations from a gastroenterologist.

How to Make the Festive Table Healthier?

1. Healthy Alternatives to Sauces Traditional mayonnaise is a "bomb" of calories and unhealthy fats.

• Advice: Replace high-fat mayonnaise with 4% yogurt or low-fat sour cream. To diversify the flavor, add soy sauce, lemon juice, mustard, or a little garlic. This will significantly lighten the dish.

2. High-Quality Protein Sausages and smoked products contain large amounts of salt, preservatives, and hidden fats, which irritate the gastric mucosa.

• Advice: In salads (for example, "Olivier"), use boiled chicken fillet or lean beef instead of sausage. Canned fish in its own juice (not in oil) is also an excellent alternative.

3. Preparation Technology Fried foods increase cholesterol levels and burden the pancreas.

• Advice: Prioritize dishes baked in the oven or prepared on the grill. This preserves the beneficial properties of the product and does not burden the stomach with excess fat.

 Dietary Regime and Sequence

4. The Right Start Do not begin your meal with Khachapuri or heavy dishes.

• Advice: Start the feast with vegetable salads (fiber prepares the stomach and induces a feeling of satiety), then move on to protein foods (meat, fish). This helps regulate blood sugar levels and prevents the intake of excess calories.

5. Dessert — A Light Finale Creamy cakes after a heavy dinner can be a real "shock" to the digestive system.

• Advice: For dessert, opt for fruit or a fruit platter. It is significantly lower in calories and contains enzymes that aid digestion.

 Drinks and Hydration

6. Say No to Sugary Carbonated Drinks Ready-made packaged juices and sodas contain large amounts of sugar ("empty calories") and cause flatulence (abdominal bloating).

• Advice: The best choice is pure water, to which you can add slices of lemon, lime, or orange for aroma.

7. Moderate Alcohol Consumption Alcohol irritates the gastrointestinal tract and increases appetite.

• Advice: If you consume alcohol, choose dry wine (1-2 glasses) or a small amount of high-quality cognac. Avoid sweet and carbonated alcoholic cocktails.

8. Water — Your Main Ally

• Advice: Drink plenty of water between dishes and toasts. This will help overcome a false sense of hunger, improve metabolism, and reduce the concentration of alcohol in the blood, thereby preventing unpleasant sensations the next day (hangovers).

 Additional Professional Advice from the Doctor:

In addition to the above, please consider two important details:

• Do not starve all day: The biggest mistake is eating nothing all day on December 31st to "save room" for the night. This causes stomach overload and acute discomfort. Have a light breakfast and lunch during the day.

• Move: Do not spend the entire night sitting in a chair. Dance, take a walk, stay active—movement improves peristalsis and food digestion.

We wish you health and a Happy New Year!