Introduction

Nigerians enjoy celebrating, and Christmas is no exception. Christmas brings an abundance of food, some of which may be indulgent or less healthy. Furthermore, during Christmas Nigerians become more active shoppers as restaurants, parks, dining establishments, and leisure areas provide food and platters at reduced prices for the populace seeking a way to decompress and release some energy for the new year. Additionally, since the holiday is towards the end of the year, it is the biggest holiday season where people come together as friends and family to deepen the ties between friends and family, host each other, and enjoy happy meals their friends and family prepared.

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We know that despite the hearty sometimes unhealthy food present during this season, you still need to pick nutritious meals in and out of season that keep you feeling energized and healthy through the festivities. Here are some ideas you can adopt for a healthy Christmas celebration that balances tradition and your well-being.

Portion Control and Balance

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While festive indulgence is customary at Christmas, portion control is essential for avoiding overeating and staying healthy. For each plate, there must be a balance of protein, carbohydrates, and vegetables to ensure you are getting adequate nutrition throughout the celebratory period.

Here is how to balance your plate:

Fill half of your plate with vegetables. Steamed spinach, sautéed greens, and fresh salads can provide colour, texture, and vitamins to your meal.
A quarter of your protein intake should come from healthy sources such as grilled chicken, fish, or legumes like beans and lentils.
The final quarter for whole grains or starches, incorporate healthier carbohydrates such as brown rice, yam, or sweet potatoes.

Hydration Is Compulsory

Remember to stay hydrated while munching. Staying hydrated is critical because during the harmattan/Christmas season, the air is dry and sunny leading to rapid loss of water and dehydration. Water is the best option for you, however, Zobo, coconut water, and fruit-infused water are also alternatives to stay hydrated through the festivities.

Fruit-infused water: add slices of cucumber, lemon, or mint leaves to your water for a delicious flavour boost.
Zobo is high in antioxidants and naturally tangy, making it a refreshing, sugar-free option.
Coconut water is a natural electrolyte-rich drink that keeps you hydrated and rejuvenated.

Traditional Foods with a Healthy Twist

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There is no event in Nigeria without “item 7”, during Christmas, feasts are frequently a celebration of rich flavours and traditions, with foods such as jollof rice, fried rice, pounded yam, and pepper soup on the table.

Here’s how to make these favourites a little healthier:

Jollof rice: You can use white rice, brown rice, or a cauliflower rice mixture in moderation with veggies, such as carrots, green peas, bell peppers, and tomatoes, to boost the nutritional value.
Fried rice: Instead of deep-frying rice, create a vegetable-rich version with less oil, using healthy fats such as olive or canola oil. Include extra greens, such as spinach or ugwu, to enhance iron and vitamin levels.
Pepper soup: Pepper soup is a Nigerian delicacy that is healthy and nutritious, to maintain it that way, choose lean proteins such as fish, chicken, or turkey. Additionally, you can also add veggies and herbs to boost the nutritious content.

Practice Mindful Eating

To help prevent overeating during the holiday season and enjoy the meals guilt-free. Pay attention to hunger cues, eat slowly, and enjoy each meal.

Healthy Snacks

Snacking is unavoidable over the holidays, but there are healthy options to enjoy such as:

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Nigerian baked goods alternatives: Instead of frying your chin-chin, try baking it and using whole wheat flour instead of white flour. You can also sweeten it with natural ingredients such as honey or coconut sugar.
Fruit salad: Create a colourful bowl of fresh fruits such as watermelon, pineapple, oranges, and apples. Adding a squeeze of lime or a sprinkling of coconut can boost the flavour without adding sugar.
Desserts: Grilled plantains or baked sweet potatoes provide a healthful, delicious snack that may also be served as a side.

Remain Active

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Take advantage of the celebratory atmosphere to engage in outdoor activities. Don’t let the holidays disrupt your fitness schedule. Find ways to stay active throughout the holidays.

Conclusion

Christmas in Nigeria is a time for pleasure, celebration, and sharing meals with loved ones. You can fuel your body while enjoying the flavours of the season by including healthier options in your holiday meals. With a few thoughtful decisions, such as eating more veggies, eating whole grains, and staying hydrated, you may have a healthier, more vibrant Christmas.

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Article written by Dr. Ifeoma M. Uduh (BDS)
Edited by Dr. John Afam-Osemene (MBBS, DA)