There is no celebration without food. This is very true in Peru, where we use to celebrate important dates sitting around a generous table with various Creole foods, all recognized worldwide. Our country has won the World’s Best Culinary Destination for seven consecutive years in contests organized by the World Travel Awards. But though we are proud of our cuisine, we must be careful with excesses, because eating everything and much in the same day can cause heaviness, indigestion and even obesity

To celebrate Independence Holidays without fault or discomfort, Nutritionist Karyn Reyna, from Clínica Ricardo Palma, recommends the following:

Creole buffet

It’s a classic for celebrations, because you can eat different dishes and most of them at one price, such as Arroz con pato (rice with duck), Seco de chabelo (beef jerky or dried beef stew with sweetened bananas), Chanfainita (dish made from cow lungs), Cau cau (stew made with tripe), Olluco with meat, Cebiche, Papa a la huancaína (potatoes topped with a traditional Peruvian creamy cheese sauce). There are many other options and for sure you are making your mouth water and want to eat everything. However, all these are not the healthiest

If you do not want to binge, the specialist suggests reducing the portions of each food. “I suggest eating up to three varieties of dishes, because the more combinations you eat simultaneously the longer it takes digestion, which takes away energy and causes tiredness and heaviness.”

Eat enough salad

Another important recommendation is to accompany your meal with a good portion of fresh vegetables, the size of a hand’s fist. “Better if they are at least three different colors. Vegetables have fiber helping absorb less fat.”

Side dishes

Most Creole dishes are served with potatoes and rice. Just choose one of both carbohydrates and strive to lower the glycemic load, drinking beverages such as chicha morada or passion fruit, low in sugar, or better yet, drinking only water. If there is dessert, it is better to share it with more people. In case you eat too much, it is best to do more physical activity during the following days

Lic. Karyn Reyna
Nutritionist at Clínica Ricardo Palma