Healthy Eating During Chile’s National Holidays

September 18th is a time for celebration in Chile, surrounded by fondas, family, friends, and traditional foods like asado, choripán, empanadas, and sopaipillas. However, these delicious dishes are often high in calories and fat.

Alejandra Alarcón, a nutritionist from the Obesity and Diabetes Program at Clínica Universidad de los Andes, shares four essential tips to maintain a balanced diet during these festive days.

1. Structured Meals

Maintaining a regular eating schedule is crucial during the National Holidays to avoid overindulging and prioritize health. Skipping meals with the intention of “making up” for it later can lead to overeating. Instead, stick to three or four regular meal times, adjusting the portion size or content as needed.

2. Moderation is Key

Eating in moderation is vital for a healthy lifestyle, especially when surrounded by an abundance of food. It’s not about restricting yourself, but rather learning to regulate your food intake and listen to your body’s satiety signals.

To achieve this, pay attention to your body’s hunger and fullness cues, and regulate your portions. Opt for nutritious foods whenever possible, and don’t be afraid to try new things.

3. Variety is Essential

Incorporating a wide variety of foods into your diet can help balance your nutrition during this period. While traditional Chilean dishes are delicious, it’s essential to mix things up and include other protein sources, such as fish, and plenty of vegetables.

Don’t forget to stay hydrated and consume enough fiber by including whole grains, raw or cooked vegetables, and healthy fats like olive, canola, or chia oil in your meals.

4. Physical Activity

Regular physical activity is crucial to maintaining a healthy lifestyle, especially during the celebrations. If you already have an exercise routine, stick to it. Alternatively, try less intense activities like hiking, hill climbing, or leisurely activities with friends and family.

It’s not about intense exercise, but rather incorporating activities that keep your body moving. This helps counteract dietary excesses and maintain a healthier lifestyle overall.