Brazil — As the festive season approaches, the abundance of indulgent dishes, sugary drinks and social gatherings poses a common dilemma for those striving to maintain balanced nutrition. In Brazil, nutrition specialist Luana Godinho has highlighted six practical recommendations designed to help individuals enjoy holiday events without abandoning their health goals.
Her first guiding principle encourages mindful selection when preparing a plate. Rather than sampling every item available, she suggests prioritising foods that truly appeal to you. This mindful approach, often supported by behavioural nutrition research, helps reduce overeating by promoting satisfaction and reducing the tendency to eat simply because food is present.
A second strategy involves portion control. According to Godinho, opting for modest servings allows guests to sample a variety of dishes without experiencing discomfort afterwards. This idea aligns with international studies demonstrating that smaller portions can support healthier calorie intake without restricting enjoyment of social meals.
Beverage choices also play a decisive role. The expert warns that sugary drinks and alcohol-rich cocktails may significantly increase overall caloric consumption. Alternatives such as water, sparkling water with natural flavouring, zero-sugar drinks or lighter alcoholic options are recommended, along with maintaining hydration. Research published in public health journals supports the notion that dehydration is often mistaken for hunger, leading individuals to consume food unnecessarily.
For those contributing dishes to gatherings, Godinho proposes bringing nutritious, visually appealing options. Colourful fruit skewers, fresh vegetable sticks with dip, or creative salads can enrich the table with lighter choices that appeal to a broad audience. This approach not only benefits the individual but also promotes healthier eating across the group — an idea consistent with community-based nutrition studies suggesting that the availability of healthy alternatives increases their consumption among partygoers.
Although the holiday period often presents challenges, the Brazilian expert emphasises that small, considered choices can help people maintain well-being amid celebration. Her advice reflects wider evidence-based recommendations for balanced eating, encouraging moderation rather than restriction. As end-of-year gatherings unfold across Brazil and beyond, such guidance supports individuals in enjoying tradition, family and food — while keeping health firmly in view.