The end of the year holidays has arrived, and with them the risk of overeating and gaining weight. Many people increase the frequency and consumption of high calorie foods. Karyn Reyna, a nutritionist at our clinic, gives us some recommendations to keep in mind to take care of our diet this Christmas and New Year holidays.

Can we eat panettone with butter and also drink hot chocolate?

Yes, it is a tradition. We just have to be careful not to exceed the portions and remember that the celebration for Christmas and New Year is only one night; however, many people start eating panettone the days before and after these dates. We can eat a small slice of panettone spreading a very thin layer of butter, accompanied by a small cup of hot chocolate of approximately 250 ml.

How many calories does a slice of panettone have?

A 100-gram piece of panettone contains 300 to 370 calories. If to this we add 1 tablespoon of butter: 100 calories, chocolate milk to which condensed milk or sugar is usually added: 250 more calories, for a total of 720 calories, approximately. A woman should consume 1500 calories a day, ingesting this number of calories in a single meal can cause weight gain. Remember that a healthy breakfast should not exceed 300 to 350 calories.

At what time of day is it best to eat panettone?

If you are going to eat panettone, it is recommended that it be only on the main day, preferably at breakfast and no more than a thin slice, with skim milk, without much additive. Take the milk without sugar and the panettone without butter.

How many slices of panettone can I eat a week without gaining weight?

If your daily physical activity is high, you could eat 2 slices of panettone per day, doing 30 minutes of extra exercise for each day.

Children´s food during holidays:

It is necessary to take care of children´s food, especially in the amount. We must reduce the frequency of consumption and give them half or a third of the portions of panettone or chocolate that an adult would consume. On the other hand, young children should eat early in order to respect their sleep cycle.

What type of dinner or lunch is recommended for an older adult?

A turkey or chicken fillet is recommended. Do not give them red meat, pork, or seafood. They should eat protein and a serving of carbohydrates. It can be smashed potatoes, a small portion of rice, and a healthy helping of fresh vegetables. Give them just the dinner or the panettone with chocolate. Altogether, preferably no. Try to get them to eat early, around 9:00 p.m., so that they digest better and can sleep peacefully.

Karyn Reyna
Nutritionist at Clínica Ricardo Palma