During the holidays, the household routine changes and, with it, eating habits. More flexible schedules, hot days and more free time create the ideal scenario to review choices and adopt a lighter, more nutritious and balanced diet for the whole family. Afya Porto Alegre nutritionist Camila Perlin Ramos highlights that the period can be a great health ally when used well.

According to her, the holiday months encourage the consumption of fresh foods, such as fruits, vegetables and legumes, as well as homemade preparations, which help to increase the intake of fiber, vitamins and minerals. “It’s an opportunity to get out of automatic mode and try new combinations, flavors and more conscious eating routines,” he says.

Check out some practical tips for maintaining nutritional balance during the holidays:

1. Take advantage of the heat to eat fresh food

Fruits in naturecolorful salads, vegetables and natural juices help maintain hydration and provide essential nutrients. Light and refreshing preparations tend to be better accepted, especially by children and teenagers.

2. Maintain a minimal meal routine

Even with looser schedules, ensuring at least four meals a day avoids long periods of fasting and overeating. THE breakfast it can be more flexible, prioritizing light options such as fruits, yogurt, oats, granola, nuts and natural vitamins.

3. Bet on nutritious drinks in the afternoon

natural juices, smoothies and smoothies made with fresh fruit are good alternatives for an afternoon snack. Adding oats, chia, flaxseed or plant-based milk increases nutritional value and contributes to satiety.

Deliverysnacks industrializedpizzas and hamburgers do not need to be banned, but they should remain the exception. Frequent consumption can reduce the nutritional quality of the diet and increase the intake of fats and simple carbohydrates.

5. Prioritize balanced dinners

Simple and complete meals, with salads, grilled or roasted meats, rice, beans, grains and vegetables, guarantee proteinsfiber, vitamins and minerals. For those who have less time, ready-made lunch boxes can be an option, as long as they prioritize fresh ingredients and few ultra-processed ones.

For the nutritionist, more than rigid rules, the vacation period should be seen as an opportunity to strengthen family bonds and create habits that can last throughout the year. “With small adjustments, it is possible to enjoy holidays with pleasure, health and nutritional balance, at all stages of life”, he concludes.

Lt. Grazieli Binkowski