The nutritionist gave tips on the menu for the New Year's feast

A traditional New Year's feast with an abundance of dishes and drinks creates an increased burden on the digestive system. However, according to Mariana Jutova, a dietitian at the Academician Roitberg clinic, a well-chosen menu and an informed choice of drinks make it possible to celebrate the holiday without discomfort and maintain well-being. She told Izvestia about this on December 15.

The expert recommends paying special attention to drinks. Even so-called natural lemonades and fruit juices often contain up to 10-12 teaspoons of sugar per glass, which causes insulin spikes and irritates the gastric mucosa. As a useful alternative, Jutova suggests vegetable and mixed juices, for example, from carrots, cucumbers and ginger, which are better diluted with mineral water.

"Fermented drinks such as homemade unsweetened kvass or kombucha, which support the intestinal microflora, are also useful. Herbal infusions with mint, rosehip and cinnamon are suitable for hot drinks, and stevia will be the optimal natural sweetener that does not affect glucose levels," the doctor noted.

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Touching upon the topic of alcohol, the nutritionist recalled the traditional increase in poisoning during the New Year holidays, especially with surrogate alcohol, which cannot be distinguished from high-quality alcohol in taste and smell. To reduce the risks, you should buy alcohol only in official stores. Even high-quality alcohol should be consumed in moderation, limiting itself to one or two servings per evening and alternating them with a glass of water, warned Jutova.

For a festive table, the nutritionist advises choosing healthy and light dishes: baked fish with vegetables, stuffed peppers with buckwheat, salads with avocado and seeds, or homemade lentil paste. Classic recipes can be adapted by replacing mayonnaise with natural yogurt, sausage with boiled chicken, and sugar with honey or dates. Serving dishes in stages, from light to more dense, and portion control in the range of 300-400 g will help to avoid overeating.

"After the holidays, the body will need to recover. It is better to arrange fasting days on kefir, cottage cheese or vegetables, but not earlier than one or two days after the feast, and categorically exclude complete starvation. Light physical activity in the form of walking or yoga will improve detoxification, while intense workouts can worsen the condition," the specialist advised.

You should get out of the unloading regime gradually, starting with vegetable soup or porridge on water. To reduce the stress on digestion throughout the holidays, it is worth limiting the consumption of mayonnaise salads, fatty meat dishes, sugary sodas, alcoholic cocktails and semi-finished products, preferring a balanced diet with an emphasis on vegetables and protein.

On December 11, nutritionist Sofia Kovanova called drinking alcohol the most harmful habit at the New Year's table. She recalled the need for pauses between meals and recommended alternating champagne with water and lemon, as well as combining alcohol with fruit or consuming it separately.

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