The new year, which we eagerly await to leave behind all the stress and fatigue of the year and make new beginnings, is just around the corner. And of course, an indispensable part of New Year's celebrations is a feast filled with delicious food. A wide variety of dishes, appetizers, desserts, and snacks await us. However, during these celebrations that last all night, the mealtime is quite long, and calorie intake can be 3-4 times higher than a normal meal.

Nilay Kayım, Nutrition and Diet Specialist at Acıbadem Altunizade Hospital, Pointing out that excessive consumption at the New Year's dinner table can lead to digestive problems such as bloating and reflux attacks, sudden spikes in blood sugar, increased blood pressure, and a decrease in sleep quality, especially in individuals with diabetes or insulin resistance, he says, "As a result of all this, the next day starts with fatigue and headaches. If you want to 'eat with pleasure and feel comfortable,' the most important points to pay attention to are; turning to healthy alternatives, controlling portions, and avoiding fried foods."  Nutrition and Diet Specialist Nilay Kayım, He explained 10 important rules to follow at the New Year's dinner table; he gave important suggestions and warnings!

Start your day with a balanced breakfast.

To maintain balanced blood sugar levels, start your day with a breakfast consisting of eggs, cheese, plenty of greens, and whole-grain bread. This will reduce your need for snacking throughout the day. For lunch, you can opt for a light meal such as baked vegetables and yogurt.

Don't go hungry all day.

Thinking, "I'll eat a lot tonight anyway," and sitting down to the New Year's dinner hungry leads to rapid and uncontrolled consumption, resulting in unknowingly consuming more calories. The more balanced your diet is during the day, the more controlled your eating will be in the evening.

Choose the right protein source.

Fat intake increases on New Year's Eve dinners compared to a standard day. Therefore, it would be more appropriate to choose turkey, chicken, or fish instead of red meat. Opt for grilling or baking instead of frying, and don't forget to add vegetables while cooking.

Don't hesitate to eat vegetables.

Nutrition and Diet Specialist Nilay Kayım states that there is no need to hesitate to consume vegetables at the New Year's dinner table, saying, "They have high nutritional value and provide satiety, helping to balance your calorie intake throughout the night. Salads, baked spiced vegetables, or vegetable dishes with olive oil are good choices." However, Nilay Kayım reminds us that even with vegetables, fried foods should be avoided to prevent excessive calorie intake.

If you say, "I want to eat everything"...

If you're tempted by all the delicious dishes on the New Year's Eve table, take a little of everything and set a limit on your plate. Nutrition and Diet Specialist Nilay Kayım suggests, "Choose more vegetable and yogurt-based appetizers. Limit pastries and fried foods as much as possible."

Don't move on to snacks right after your meal.

Don't immediately move on to snacks after dinner at your New Year's Eve dinner; take a break. As the night progresses, adding snacks to the table can unknowingly lead to an extra 400-500 calories consumed. Opt for healthy alternatives like fruit and nuts instead of packaged products; however, remember portion control with these foods as well. Take only as much as you will eat into a bowl to maintain your limit.

Whether your dessert is milk-based or fruit-based

On New Year's Eve, when carbohydrate-rich foods are consumed, it's best to satisfy our sweet cravings with fresh fruit. However, if you must eat sweets, choose milk-based or fruit-based desserts instead of syrupy and heavy ones. Drinking herbal tea with water and cinnamon sticks alongside can help reduce blood sugar fluctuations.

Don't fill your plate completely, and chew your food slowly.

To avoid stomach problems at your New Year's Eve dinner, don't overfill your plate, chew your food slowly, and stay away from fried foods. Strain sauces and spices before placing them on your plate. If you don't have blood pressure problems, you can opt for mineral water or herbal teas like mint and ginger to aid digestion.

Don't forget to drink water

The carbohydrate-rich foods and drinks you consume at your New Year's Eve dinner can cause water retention problems the next day. Therefore, drinking at least 2-3 glasses of your 1.5-2 liters of water daily at the New Year's Eve dinner will significantly reduce water retention problems.

Review your beverage preferences.

Instead of sugary or acidic drinks at your New Year's Eve dinner, you can opt for mineral water and fresh fruit juices. It's best to avoid alcoholic beverages as they can cause dehydration. Nutrition and Diet Specialist Nilay Kayım says, "If you must consume them, it would be better to choose those with a lower alcohol content in moderate amounts, especially avoiding cocktails."

Source: HORECA TREND and Acıbadem Hospitals

The healthy eating trend, which is increasingly permeating our lives, seems set to continue and even intensify in the new year. Rice, which offers many benefits when consumed in moderation, is a delicious and practical alternative to make New Year's Eve meals healthier. In fact, rice, one of the smallest components of our diet, provides far more support to our health than its size suggests. With over 15 types of vitamins, minerals, beneficial antioxidants, and the energy it provides, it's a true storehouse of healthy nutrients.

According to expert dietitian Nesrin Eriş, rice, which is effective in reducing stress, fatigue, listlessness, and depression due to its vitamins and minerals, can be consumed in 3 tablespoons instead of 1 slice of bread. Furthermore, due to its water-retaining effect, rice helps regulate bowel movements by aiding in the elimination of edema caused by seasonal changes in spring, and in this way, it can also be effective in weight control.

Brand New Cells Made with Rice

One cup of California Calrose rice provides 23% of the recommended daily value of folic acid and B vitamins, which helps with cell regeneration. According to research, folic acid also supports cardiovascular health, prevents congenital heart disease, promotes healthy aging, and contributes to overall health. Furthermore, thanks to its complex carbohydrate content, which the body digests slowly, rice not only aids in cell renewal but also helps keep you energetic throughout the day and boosts your mood by releasing serotonin, a feel-good chemical that helps control your appetite.

Source: HORECA TREND, Expert Dietitian Nesrin Eriş 

November 1st is commemorated as World Vegan Day, and the goal is to raise awareness about vegan nutrition. Interest in veganism, a dietary model that involves excluding any food derived from animals, has been steadily growing in recent years. Vegan and vegetarian diets are not just lifestyle choices; they have also become indicators of ethical, ecological, and health-based awareness. Comments on vegan nutrition Dr. Lecturer Melike Şeyma Deniz from the Department of Nutrition and Dietetics at İstinye University, evaluated the contributions of these nutritional models to health and the environment and issued important warnings.

It's Also Critical to the Future of the Planet

Dr. Deniz stated that scientific studies conducted in recent years have highlighted the multifaceted benefits of a plant-based diet, saying:

“A plant-based diet is valuable not only for individual health but also for the sustainability of the planet, as this eating pattern reduces disease risks and minimizes environmental impacts.”

It is important to use supplements to address inadequate nutritional intake.

Individuals who limit animal-based foods but have varying levels of consumption preferences are called vegetarians. Those who consume dairy products are called lacto-vegetarians, those who consume eggs are called ovo-vegetarians, those who consume both are called lacto-ovo-vegetarians, and those who consume fish are called pesco-vegetarians. Individuals who consume no animal products at all embrace a vegan diet. Dr. Deniz emphasized the importance of careful planning of a vegan diet, adding:

Vegan diets can be adequate and balanced when planned correctly. However, there is a risk of inadequate intake of certain nutrients, such as vitamins B12 and D, calcium, iodine, zinc, selenium, and protein. Therefore, it is important to seek professional support and use supplements if necessary.

Vegan Diet is Good for Heart Health

Research shows that a vegan diet reduces the risk of coronary heart disease, type 2 diabetes, hypertension, some types of cancer, and obesity. Dr. Deniz stated that this is directly related to the composition of the diet, making the following assessment:

A plant-based diet is rich in fiber, antioxidants, and phytochemicals, while low in saturated fat. This is an important factor in reducing disease risk. It also strengthens the gut microbiota and contributes to skin health by reducing inflammation.

It Also Contributes to Sustainability

Scientific data shows that vegan, vegetarian, and Mediterranean diets are the most advantageous in terms of environmental sustainability. These diets require fewer greenhouse gas emissions, less water consumption, and less land use. Dr. Deniz gave the following example on this topic:

"While it takes approximately 332 litres of water to produce one kilogram of vegetables, it takes 15.415 litres to produce one kilogram of beef. This difference clearly highlights the impact a plant-based diet has on the planet."

'Meatless Monday' Could Make a Big Difference

Dr. Deniz emphasized that the “Meatless Monday” movement is an accessible start for everyone, and continued:

"Even if you're not vegan or vegetarian, going meat-free one day a week makes a meaningful contribution to both your body and the planet. By choosing vegetables and legumes for your meals on Monday, you can support your health while also making a positive impact on the environment."

A Plant-Based Future Is Possible

In light of all this data, it appears that a plant-based diet isn't just a trend; it's the key to a healthier and more sustainable future, both individually and societally. Dr. Deniz concluded by saying, "Reducing meat consumption and switching to a diet rich in vegetables, fruits, whole grains, and legumes is one of the most effective ways to protect our health and respect our planet."

Source: HORECA TREND and İstinye University Department of Nutrition and Dietetics