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Thursday, March 28, 2024

How to indulge responsibly this holiday season

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By Tiffany Santuyo, RND

‘Tis may be the much-awaited season to indulge in a never-ending spread of delectable treats and sweets as well as traditional family recipes, yet it is important to be responsible in filling your plate at the many parties you’re attending.

As a registered nutritionist-dietitian, I make certain that I am hands-on during the holiday season, when the kitchen is at its busiest, to ensure that my family and friends get to enjoy reunions, get-togethers, and parties without denting their diets. I also remind my students at the School of Hotel, Restaurant, and Institution Management at the De La Salle-College of Saint Benilde, where I teach courses on nutrition and wellness, food chemistry, and culinary, not only on what we eat but also on how we consume them.

For everyone who enjoys feasts, here are my top three quick tips to observe:

Mind your starters 

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Appetizers not only stimulate your palate for a sumptuous feast but likewise aids in initiating digestion. Eat bite-sized food before the main course. Low-calorie starters such as soups or salads stave off hunger, therefore reducing the volume of your intake for the entire meal.

Go for small 

Here’s a tip: The smaller the dish, the faster it will be broken down and absorbed. For example, between steel-cut and rolled oats, the latter has a higher capacity to make you feel full longer due to its size. Same concept goes with whole fruit and fruit juices.  

Take the cue

Several researchers have noted that the stimuli we receive from our immediate environment greatly affect our decision to purchase groceries or consume food.  

For instance, people eat in greater amounts in an environment where one feels safe and comfortable or where the ambiance is good. Psychologists call this “environmental stimuli.” What affects our consumption may likewise come from other factors such as smell, color, visual appeal, and size.  

How to indulge responsibly this holiday season
Tiffany Anne Santuyo, a registered nutritionist and dietitician, shares tips for indulging responsibly.

Prior to being a full-time educator at Benilde, Tiffany Anne Santuyo worked as a figure consultant at Slimmers World International, health specialist for Dr. Smith Dietary Supplements, diet coach for FitFactory.com, and nutrition consultant and researcher at VMV Skin Research Centre and Clinics.

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