Dr. Phan Bich Nga, head of the pediatric nutrition consultation department (National Institute of Nutrition), said that weight gain during Tet is usually due to two main reasons:

- Sudden increase in energy (calorie) intake: Tet is the time when parties happen more often (before, during and after Tet), causing us to eat significantly more.

Excess energy will be converted into stored fat by the body, leading to rapid weight gain. In addition, in the North, in winter, the weather is often colder, so the body will need to increase metabolism to keep warm, making us hungry faster and this is also a risk of weight gain.

- Changes in exercise habits: In addition to increasing the amount of calories absorbed through food, many people tend to be less active during the winter months and holidays.

Less exercise equates to fewer calories burned each day, leading to more fat accumulation.

Tips for healthy eating and limiting weight gain during Tet holiday

According to Dr. Nga, many people believe that "just saying no" will help limit the amount of food they eat. However, in reality, limiting food intake will be much more difficult during the holidays because it is an occasion to reunite with relatives and friends after a busy year, so it is often difficult for us to refuse invitations to eat and drink.

Therefore, to eat healthily and limit weight gain during the holidays, you can apply the following measures:

- Do not skip meals or eat too much : Many people often skip lunch or eat very little if there is a party or celebration in the evening. However, in reality, leaving the stomach empty during lunch will cause the body to fall into a state of hunger, making us tend to eat more, compensate for dinner than usual and the consequence is rapid weight gain.

- Balance between meals : Breakfast should be low in fat, eat foods rich in protein, have a light lunch and eat moderately in other meals during the day.

- Control your eating behavior at parties and family dinners : On these occasions, when you are in the kitchen or near the dining table, it is easier to get food; when you are eating and talking to friends or relatives, it is difficult to control your calorie intake.

- Pay attention to your body's hunger signals : Understanding whether your body is hungry or not is an important part of the battle to maintain a healthy weight. Eat slowly, chew thoroughly, and stop eating before your body feels full.

- Drink enough water : Sometimes you can confuse thirst with hunger. So remember to drink enough water, prioritize filtered water, eat fruit or drink fruit juice without added sugar.

- Prioritize healthy foods : That does not mean you cannot eat banh chung or any other sweets during the holidays, but prioritize making most of your meals healthy, nutritious foods.

Increase green vegetables, fruits, fiber, and high-quality protein such as lean meats in your meals, prioritize salads, boiled, steamed dishes, and limit dishes with lots of sauces, fried, and battered dishes.

- Pay attention to the calories in drinks : A glass of beer can contain 175 calories, a glass of wine can contain 160ml, 100ml of rice wine can contain 220 calories. You should drink slowly to enjoy the glass of wine or you can replace it with other drinks with lower calories.

- Get enough sleep : This can be especially difficult during the holidays, but less sleep means your body is more likely to fall into a state of fatigue, lethargy and lack of energy. This makes it easy for you to look for things that will recharge your energy, make you feel more comfortable, such as a few high-energy snacks or sugary drinks that are the culprits of weight gain.

- Exercise and physical activity appropriate to your age and health condition : When it's cold outside and the days are shorter, it's easy for us to fall into a state of hibernation and become more sedentary.

You don't have to hit the gym like you normally would, but even small things like running a few extra laps if you're holiday shopping at the mall or taking a walk outside after a big lunch can be helpful.

Nutritional notes for the elderly and children during Tet

For the elderly and people with chronic diseases: Eat slowly and chew your food thoroughly. The menu should vary between meals and avoid eating the same dish over and over again.

Divide meals into many small meals, do not eat too much, making the stomach work hard and causing indigestion.

Limit eating foods high in salt (processed foods, pickles, etc.), foods high in fat, etc. Instead, the elderly should eat a lot of nutritious Tet dishes prepared by steaming, boiling, stewing, and cutting them into small, soft pieces for easy chewing and digestion.

You should eat more fish than meat, eat foods of plant origin such as sesame, tofu, beans... Avoid eating sweets, foods high in starch and fat such as banh chung, gio thu, and braised meat. Avoid foods that are difficult to digest, too high in starch and fat.

Drink enough water your body needs. You can also drink milk, lotus tea, lotus root tea… avoid drinking too much coffee or tea that is too strong.

For children : Limit children from eating too much candy, soft drinks and canned fruit juice. Ensure children have 3 main meals and 1-2 snacks, avoid skipping meals or eating too many meals. Increase fresh vegetables and fruits instead of processed foods.

If possible, try to maintain a normal rest and activity schedule during Tet to avoid disruption of the body's biological clock. Ensure good health for the new year to reap many successes in life, study and work.