One of the hardest things to control is festive food, because let’s face it, temptation is everywhere.
However, health experts point out that what people don’t realise is how many calories are associated with the foods that come with these holidays.
Joseph Uwiragiye, head of nutrition department at University Teaching Hospital (CHUK), says Christmas and end-of-the-year season is usually a time for celebration.
"When it comes to celebration, we are not trying to limit what people eat, but eating appropriately is the healthy way to go,” he says. HEALTH PROBLEMS
Private Kamanzi, a nutritionist and dietician at Amazon Nutrition Cabinet, a clinic that deals with diet, physical wellness and lifestyle, says people with some conditions such as diabetes, cardiovascular diseases, and hypertension, among others, must watch what they eat more than anyone else.
He says eating what they are supposed to eat depending on their health status and what they were advised to by health experts is important.
Such conditions, he says, limit them from eating some foods.
He says that during celebrations where food and drinks are in plenty, people should keep in mind that nutrition goes a long way in managing these conditions.
"During celebrations, people with some health conditions tend to forget, or simply ignore, that they are sick and are not allowed to consume everything they come across,” he says.
He says they shouldn’t ignore doctors’ advice on what they should and shouldn’t eat just because they are celebrating.
"One can ignore the dietary discipline because you are in a celebratory mood, but what follows after worsens your condition. Keeping this in mind this is very crucial,” he cautions.
WHAT TO DO
Naturally, the festive season means lots of food. One of the most important things to keep in mind during this time, Marie Grace Nkundabombi, a Kigali-based nutritionist, says is to stay off binge eating, and that controlling what you eat and how much is ideal for everyone.
Try to stay hydrated by drinking lots of water throughout the festive period. / Net photo
Another simple way to avoid eating too much, especially an unhealthy diet, she says, is to drink lots of water.
She explains that this will help you fill up easily and you won’t crave so much.
"Remember, just like any other day it is all about moderation, so just don’t overdo it,” Nkundabombi cautions.
Alternatively, she says, one shouldn’t go for any ceremony or party on an empty stomach.
Instead, she says, carry a light snack as it can save you from overeating later.
"It’s also ideal to make a mindful choice to limit high-fat items. One should aim at filling up on lower calorie, nutrient-dense foods such as fruits, veggies, lean meats and whole grain bread.
"When you arrive at a party, avoid rushing to the food. You can have a conversation with friends and family first, or any other activity, this is also helpful,” Nkundabombi says.
She, however, adds that eating slowly can also help one consume less food.
Uwiragiye agrees with Nkundabombi, adding that eating in moderation also helps one maintain healthy weight, especially if one is looking to keep in shape.
"One of the main reasons why we should eat slowly is weight. This way, we allow the body to reduce the feeling of hunger so we do not overdo it with food,” he adds.
In general, he says, people should make the right choices when it comes to food, regardless of the celebration.
"People should know that it’s good to celebrate, but they should keep in mind that their health is a priority,” he says.
If one has been controlling their eating for health purposes, Uwiragiye points out that the celebrations that come once in a while shouldn’t make one lose sight of that.
WHY STICKING TO A BALANCED DIET IS ESSENTIAL
Uwiragiye says that people should maintain discipline when it comes to eating because it’s essential as far as staying healthy is concerned.
"A balanced diet should be the first thing to keep in mind during celebrations,” he says.
When it comes to eating, he says, balance should be applied depending on one’s body needs; adult, children and people with health issues should follow their diet.
Kamanzi explains that if one knows what a balanced diet is, and they stick to it, it will be easy to stay healthy because they already know what is good for them, even in the face of tempting foods (for example, fast food) that could be around them.
When we talk about a balanced diet, he says, it means eating something of everything with nutritional benefits. He notes that what is required is to take in what is needed. Also, he says, controlling alcohol consumption is essential.
Dynamo Ndacyayisenga, the in-charge of management of alcohol and drug use disorders at Rwanda Biomedical Centre (RBC), says as a way of having fun, people tend to drink more during this time of the year than at any other time.
Meanwhile, research from HMIS conducted in 2012 and published in 2015 shows that among youth aged 14 to 35 years, 7.46 per cent suffer from alcohol abuse disorders.
"Excessive consumption of alcohol is harmful to health, specifically to the liver,” says Ndacyayisenga. Adding that people shouldn’t use this time to indulge in excessive drinking.
He advises that people should always remember that moderation is the key to being healthy and happy.
WHAT IS LIKELY TO HAPPEN?
Uwiragiye says that people celebrate and eat all kinds of food, telling themselves that it only for a short time, or so they think.
He says the truth is that this comes with many negative effects, the most common being psychological.
He explains that, for instance, if one had been avoiding some foods that are unhealthy, when they start eating them again, it’s easy to fall back completely.
"This can happen within a short period of time, so the best way is to be watchful of whatever you are going to take in,” he says.
Apart from that, Uwiragiye says, there are dietary effects to consider as well, because there is an interaction between the food we eat and our body systems, which works as soon as one eats.
"Our health is not something that should be taken for granted, people should know that there is no good celebration when our health is compromised,” he says.
If you are not healthy, Uwiragiye says, you will not be able to celebrate. Therefore, put this in mind and give value to the health that should be a priority always.
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THEIR VIEWS
It is commonly asserted that people gain some weight during the festive season. To avoid such increase in weight, things such as unplanned drinks should be avoided as they come with many calories. People are advised to set an alcohol limit during parties.
Dr Corneille Killy Ntihabose, Director General of Byumba Hospital
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Breaking the exercise routine during the festive season with a heavy schedule of parties is not ideal. People tend to break their routine and timetable of exercise. It is advised to never skip regular exercise as this can add to the weight.
Dr Francis Kazungu, General practitioner
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People should avoid staying up late as it leads to bingeing and eating unhealthy snacks, which in turn affect digestion and also add calories. People tend to consume unhealthy foods in the form of fats and calories during the festive season.
Jean-Damascene Makuza, Medic at RBC
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It is advised to choose steamed vegetables or salads as a side dish and not chips or other fried items. Vegetables contain essential vitamins, minerals, phytochemicals and loads of fibre to fill you up, with hardly any calories.
Venuste Muhamyankaka, Executive Director, of Scaling Up Nutrition (SUN) Alliance