The World Cup is usually a time of celebration, meetings between friends and family and hours in front of the television. Whether at home, in bars or at events organized to follow the matches, food begins to play a prominent role, generally marked by the consumption of snacks, fried foods, processed meats, sweets, soft drinks and alcoholic drinks.

Although these moments are part of the tournament experience, repeating these habits over weeks can lead to an imbalance in nutrition, increasing the risk of decompensation of chronic diseases, such as diabetes, hypertension and high cholesterol.

In addition to overeating, changes in routine also directly influence health. Irregular meal times, poor sleep, increased alcohol consumption and high-calorie foods create a scenario that favors metabolic imbalance, which can create difficulty in resuming healthy habits.

Despite this scenario, there is no need to give up socializing or stop enjoying the games. The secret is to make more choices conscious before, during and after matches. Small changes in the organization of the diet allow the period to be lived with balance, without extreme restrictions and without the championship days becoming a sequence of excesses.

Below, see five tips for maintaining dietary balance during the World Cup!

1. Avoid spending many hours without eating before games

One of the most common mistakes is to reduce or even skip meals throughout the day in an attempt to “save calories” for the moment of departure. This strategy usually causes the opposite effect to that expected: when hunger reaches high levels, the tendency to consume large amounts of food increases. food high in calories, in addition to making it difficult to feel satiated.

“Maintaining main meals throughout the day and including small snacks rich in fiber, proteins and good fats helps control appetite and reduces the chance of overeating during celebrations. Fruits, natural yogurts, nuts, whole-grain sandwiches and eggs are some options that can contribute to this control”, explains Rita Simões, nutritionist at Hospital Nove de Julho, from Rede Américas.

2. Plan a menu that includes healthier options

The traditional World Cup snacks do not need to disappear from the menu, but they can gain more balanced versions. Baked preparations to replace fried foods, lean meats, sandwiches prepared with whole-grain bread, chickpea or ricotta-based spreads, vegetable or fruit skewers, popcorn made with little oil and fruit and vegetable boards make the table more varied and nutritious.

Another strategy is to ensure that there is food in nature or minimally processed among the available options. Therefore, the tendency is for the consumption of ultra-processed foods to occur in smaller quantities, without the feeling of deprivation.

3. Pay attention to beverage consumption and hydration

During matches, it is common for the focus to be focused on drinks alcoholic drinks, soft drinks and energy drinks, while water consumption ends up being neglected. However, maintaining good hydration is essential for the body to function properly and can even help control hunger, as thirst and appetite are often confused.

When drinking alcoholic beverages, the recommendation is that it should be done in moderation and alternated with water intake. It is also worth opting for drinks with a lower sugar content, reducing the increase in calories throughout the party.

Watching the game while snacks remain available encourages the so-called “automatic eating”, when the person continues snacking without realizing the amount ingested. The excitement of the match, chatting with friends and distraction make the brain register fewer natural signs of satiety.

A simple strategy is to set up small portions on a plate before starting to eat, avoiding having constant access to the dishes. Eating slowly, chewing food well and taking short breaks also help the body recognize when it is full.

5. Remember that healthy eating is built over time

Maintaining physical activity, prioritizing a good night’s sleep, organizing meal times and consuming quality fruits, vegetables and proteins on non-match days helps preserve nutritional balance throughout the competition period.

“A healthy diet is not defined by a meal or a single day of excess, but by the consistency of choices over time. On commemorative dates, such as during the World Cup, it is natural to make your routine a little more flexible, as long as this happens without guilt and without frequent exaggerations”, explains Jaqueline Reis, nutritionist at Hospital da Bahia, managed by Rede Américas.

Furthermore, the resumption of healthy habits After moments of relaxation, it is essential to maintain balance over time. “The most important thing is to resume healthy habits at the next meal, maintaining a varied diet, physical activity and a good sleep routine. This balance is what really makes a difference to your health”, adds the specialist.

Planning and moderation make all the difference

Viewing your diet flexibly is one of the main strategies for maintaining healthy habits in the long term. Enjoying the World Cup with friends and family is part of the social aspect of eating, as long as it happens consciously. With planning and balance, it is possible to cheer, celebrate and share good moments without your health taking a backseat.

By Barbara Penha