Tamang Kain sa Kapaskuhan: Tips for Balanced Holiday Eating
Christmas is just around the corner, and that means reunions, late-night parties, and tables overflowing with your all-time favorite dishes. In every Filipino home, families take pride in cooking a feast for the holidays. The handaan is more than just food; it’s also about love, tradition, and togetherness served on a plate.
However, while it’s tempting to have multiple servings, the Cleveland Clinic warns that overindulging in rich, salty, or sugary foods can lead to bloating, heartburn, nausea, stomach pain, and extreme fullness. Overeating can also leave you feeling sluggish, sleepy, or drained the next day. For some people, it may trigger headaches, indigestion, or blood sugar fluctuations.
At VidaCure Pharmacy, we believe that you don’t have to skip your favorite holiday dishes to maintain your health. Remember: the key is tamang kain; allowing you and your family to savor festive foods during the Christmas season.
Simple Tips for Balanced Holiday Eating
1. Don’t Skip Meals Before a Celebration.
If you’re tempted to skip meals before a big holiday gathering to “save calories,” it may do more harm than good, especially if you’re living with diabetes. Going into a feast overly hungry often leads to overeating. Dietitians note that skipping meals earlier in the day so you can leave more room for later can destabilize your blood sugar. Eating regular, balanced meals throughout the day helps keep blood sugar steady and makes it easier to enjoy the celebration without overindulging.
2. Build a Balanced Plate.
With so much delicious food on the table, you might be tempted to take more than you can eat. Avoid takaw tingin, and aim for a balanced plate. Fill half your plate with vegetables or fruits, one-quarter with lean protein such as chicken, fish, or legumes, and the remaining quarter with carbohydrates like rice, pasta, or potatoes. This approach allows you to enjoy different dishes while keeping your meal nutritionally balanced.
3. Practice Mindful Eating.
According to Healthline, mindful eating is being fully present during meals. This can be as simple as eating slowly and enjoying each bite by paying attention to the flavors, textures, and aroma. Small habits, like putting your fork down between bites or taking a sip of water, can help you eat at a more relaxed pace.
Just as important is tuning in to your body. Notice how hungry or full you feel and reflect on why you’re choosing certain foods. Eating mindfully gives your brain time to catch up with your stomach, which typically takes about 20 minutes to register. By paying attention, your brain recognizes fullness cues, allowing you to stop eating when you’re satisfied, not uncomfortably full.
4. Be Smart with Drinks.
Alcohol, soft drinks, and sweet juices can worsen bloating and add “empty calories” (high in sugar content but have no or little nutritional value). Alternate with water or choose unsweetened beverages to stay hydrated.
5. Choose Your Treats Wisely.
Desserts are often the highlight of holiday meals, but sampling everything can lead to a sugar spike. Eating small amounts of desserts can support healthy eating patterns without feelings of deprivation. Savoring one favorite dessert is often more satisfying than mindlessly eating several.
Over-the-Counter Medicines That May Help
Despite your best efforts, holiday discomfort can still happen. Here are some over-the-counter (OTC) medicines that can help ease common symptoms.
- Antacids – Help relieve heartburn, acid reflux, and indigestion after heavy meals
- Simethicone – Reduces bloating and eases discomfort of too much gas in the stomach or intestine
- Digestive enzymes – Taken as a dietary supplement, these help support digestion by replenishing the enzymes your body needs to break down food more efficiently and naturally.
- Anti-nausea medications – Help manage mild nausea or stomach upset
- Pain relievers – For headaches or body aches caused by late nights and fatigue
Where to purchase safe and dependable OTC medicines in the Philippines? You can get them at VidaCure, a PhilHealth GAMOT-accredited pharmacy that offers trusted medicines and reliable guidance for your health needs.
If you have existing medical conditions such as hypertension, diabetes, or gastrointestinal issues, it’s best to consult a doctor before taking any medication. You can set a doctor’s appointment or visit the nearest Care Center Clinic.
Bottomline
The holidays are meant to be enjoyed, and food will always be a big part of Filipino celebrations. With mindful choices and tamang kain, you can celebrate without feeling weighed down afterward.
At VidaCure, we’re here to support your health this holiday season and beyond. Whether you need advice on managing indigestion, choosing the right over-the-counter medicines, or maintaining wellness during busy celebrations, our pharmacists are ready to help.
FREQUENTLY ASKED QUESTIONS
1. Is it okay to indulge during the holidays?
Yes. Enjoying holiday food is part of celebrating. Mindful eating and balanced portions can help you indulge without overdoing it.
2. What are common symptoms of overindulgence?
Common symptoms include bloating, heartburn, indigestion, nausea, stomach discomfort, headaches, and feeling sluggish.
3. What over-the-counter medicines can help with holiday-related discomfort?
Antacids can help relieve heartburn and indigestion, simethicone can ease bloating and gas, and digestive enzymes may support digestion after heavy meals. Always follow the recommended dosage or consult a VidaCure pharmacist.
4. When should I see a doctor instead of self-medicating?
Seek medical attention if you experience severe or persistent stomach pain, chest pain, continuous vomiting, difficulty breathing, or symptoms that do not improve with over-the-counter treatment.
5. How can VidaCure Pharmacy help during the holidays?
VidaCure Pharmacy offers FDA-approved medicines to help you manage holiday-related health concerns and maintain overall wellness.