During Novruz holiday how should we eat?

Novruz tables are usually rich with various dishes and sweets. While this abundance enhances the beauty of the holiday, not paying attention to nutrition can lead to health problems. Therefore, it is important to eat properly and balanced during holiday days.

Aztəhsil.az reports that, first and foremost, it is recommended to adhere to a dietary regimen.

Consuming small amounts of food every 2-3 hours throughout the day both creates a feeling of fullness and prevents overeating. 

Eating without mixing the dishes on the table and adhering to portion sizes prevents the gastrointestinal system from being overloaded.

During holiday days, it is necessary to pay attention to the balance of protein, fat, carbohydrate, and fiber-rich foods. Especially, the presence of fresh vegetable salads on the table, alongside cooked dishes, facilitates digestion. 

Since vegetables are rich in fiber, they both increase the feeling of fullness and help foods be digested more easily. When choosing protein-rich foods, it is more appropriate to prefer one type of protein source during a meal. 

Experts recommend not consuming more than three types of dishes during a meal and ensuring that the quantity of each does not exceed 2 tablespoons.

It is more beneficial to consume carbohydrate-rich and relatively heavy-to-digest foods (potatoes, beans, bread, and various pastry products) separately. Also, preferring oven-baked fish and meat dishes instead of fried foods is considered a healthier choice. This method both preserves the taste of the food and helps retain the beneficial nutrients of the foods. Fish dishes, however, are advised to be consumed quickly after preparation.

Mayonnaise, frequently used on holiday tables, is a high-calorie product. Therefore, experts recommend using yogurt-based sauces, sour cream, or kefir instead of mayonnaise in salads and dishes. 

Mayonnaise prepared at home is also considered a safer choice. At the same time, proper storage conditions for mayonnaise-based dishes directly affect their quality.
Fluid intake is also an important part of healthy eating. Water, in particular, is of great importance for the p, and regular water consumption helps prevent overeating. However, drinking water during and immediately after a meal is not recommended. 

It is best to consume water in a lukewarm state approximately 30 minutes before a meal.
Eating slowly and without rushing is also among the important rules. This is because the satiety signal reaches the brain in approximately 20 minutes. Slow eating creates a feeling of fullness sooner and prevents overeating.
Holiday sweets – shakarbura, pakhlava, and other sweets are high-calorie foods. Since these products contain a lot of sugar, fat, and carbohydrates, their excessive consumption can lead to weight gain and obesity. 

Moreover, consuming large quantities of fruits and nuts alongside sweets also increases daily calorie intake.
It should be noted that a healthy breakfast is also of particular importance during holiday days. A balanced breakfast provides energy to the p, activates the digestive system, and helps stay full throughout the day. 

In addition, increasing physical activity during holiday days – engaging in walks and active pursuits – is also beneficial for maintaining health.