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Nutritional Festivities – The Importance of Traditional Cuisine and How to Avoid Harm
Table of Contents
1. Importance of Culinary Culture
Food plays a significant role in many people's lives. For some, it is a source of happiness, for others a way to release emotions or celebrate achievement. It is important to remember that what we eat is also important. Often food is an expression of our views or beliefs. Moreover, food can evoke various emotions, from pleasure to disgust. Some dishes are closely connected, others to a lesser extent. Certain types of food are also characteristic of a region or country. It can also be significant what we eat. According to an article from 2015, culinary culture is based on beliefs, ideas, history, and religious values. It has strong roots in our culture. For instance, the Polish culinary tradition includes 12 Christmas dishes of a fasting character. To prepare for Christmas, the church encourages restraint from meat-based foods, and 12 dishes are prepared from agricultural products. Each component has its symbolic meaning, for example, poppy seeds symbolize wealth. A study from 2015 shows that knowledge about Easter and Christmas dishes is high, which indicates a strong attachment to the Polish tradition. The survey participants had no difficulty in identifying the most characteristic dishes and their symbolic meaning. Overall, culinary culture has immense significance and not only reproduces patterns but is an expression of deeper convictions based on religion and history.2. Reasons for altering the diet
Introducing new food items can be about raising awareness about nutrition, the desire to experiment and discover new flavors, or the emergence of diet-related diseases such as type 2 diabetes. Regardless of the cause, it's important to maintain a healthy mind and make all changes gradually. If the cause of culinary experiments is illness, seek knowledge from experts in the field. Not always what's on a person's website is beneficial for us. First, depending on the illness, avoid the products that are most harmful. Second, look for healthier alternatives to what is strongest. For example, sweet yogurt can be replaced with natural yogurt, fresh fruits, and, for example, date syrup or honey. Third, it's easier to make changes in pairs. Mutual encouragement can bring spectacular results. Fourth, don't give up! Everyone has moments of weakness, but persistence and striving for the goal are what matter most. The time that can be difficult for those who want to lose weight or follow a specific diet is the holiday season. During this time, large amounts of food are prepared, which is not always healthy. However, this can be changed by using healthier alternatives in traditional dishes. Although it may seem difficult, it is not.3. A dietetic holiday
At the outset, it is important to note that the holiday season is an extremely demanding time for many people. Hosts want to show their best and take care of order in the house, beautiful decoration in the garden, and dishes that will be appreciated even by the most demanding guests. All this causes excessive excitement and haste. Such an atmosphere is certainly not conducive to experimenting in the kitchen. Therefore, if we want to serve healthier meals, it is worth testing them beforehand. The menu, especially the holiday one, should take into account the dietary preferences of all participants in the common feast. It is a mistake to exclude certain products or dishes just because they are considered unhealthy. For example, although replacing white bread with whole grain is a good solution, it is not universal. People with digestive disorders may experience discomfort after consuming products with a high fiber content. The best way to plan the holiday menu is to provide a choice and offer a basket of both white and whole grain bread. Such a solution ensures that everyone feels welcome and taken care of. There is nothing worse than trying to convince others of one's views by force! Before making a decision on which dishes should adorn the holiday table, it is important to remember that some dishes are eagerly awaited throughout the year. Not always will the introduction of changes in ingredients in favor of healthier options be well received. It is worth remembering that changing ingredients can affect the taste or texture of a dish. People attached to tradition may have difficulty enjoying the benefits of a dish made 100% from whole grain flour. It is important to know that some flavors require getting used to, and the holiday season is not necessarily the best time for that. Therefore, each modification should be carefully considered.4. Healthy holidays in practice - Balanced approach to culinary traditions
Making the decision to modify traditional dishes is a challenge, and not everyone is able to do it. Firstly, it is worth avoiding deep-fat foods, including fish fats, as this method of preparation can increase the risk of developing prostate cancer. However, from a health perspective, it is of great value to introduce valuable changes. This type of meals provides a lot of calories and can lead to a feeling of overweight. A study from 2013 showed that deep-fried foods, including fish, can increase the risk of developing prostate cancer. Two years later, an interesting conclusion was drawn that this method of preparing meals increases the amount of polycyclic aromatic hydrocarbons (PAHs) in the air, which are harmful to health. They are considered strong mutagenic and carcinogenic factors. Instead of breaded carp, you can prepare its baked version. Another option is to combine traditional products with healthier alternatives. This means that if we prepare a dressing for a salad, it is worth mixing mayonnaise with natural yogurt, and replace part of the wheat flour with e.g. spelt flour type 700. The difference in taste will be minimal, but the benefits for the (and during the holidays overused) digestive system will be significant.5. Holidays without any restrictions
During the holiday season, it's worth reminding oneself of two key matters. The first is moderation. Even the healthiest foods consumed in large quantities can contribute to a decline in health or the appearance of excess weight. It's advisable to focus on one, medium-sized serving of cheesecake and savor its flavor. The nutritionists recommend slow eating, allowing the signal from the stomach to reach the brain and inform that the body is already fed. This way, one can avoid the unpleasant feeling of overeating. Drinking water or other healthy beverages (juices, teas) can also help speed up metabolism. The second key matter is physical activity. Holidays are not conducive to strenuous workouts or competitive sports. It's time for relaxation and rest. However, after a hearty lunch or breakfast, it's worth finding the willpower and going for a walk. This will improve well-being and speed up metabolism. It's worth noting, however, that the walk should be taken at a brisk pace and last for about 30-40 minutes.6. Holiday season recommendations
To circumvent feelings of guilt and excessive weight gain during the holiday season, consider adhering to several suggestions: select foods abundant in dietary fiber, encourage loved ones to join a walk or snowball fight, avoid lingering constantly at a bountifully set table, ensure adequate hydration, resist overindulging in cake, instead opting for fruit more frequently.7. Summary
In a nutshell, if we are concerned about our health (and that of our loved ones), it is worth attempting to make slight modifications to traditional Christmas dishes. However, we should bear in mind that these changes should be thoughtfully considered and not disrupt the original flavors of the dishes. It is worth conducting a few culinary experiments before the holidays, as trying new ingredients under time pressure usually results in failure. It is also important to remember that this is a unique time of year and even consuming somewhat less healthy food once a year should not result in negative health consequences.
