Smart nutritional strategies to maintain a healthy weight during long holidays

Holidays are times for family reunions, where meals become more lavish with an abundance of sweets and sugary drinks, while physical activity levels often decline. For individuals who are overweight or obese, this period poses a significant challenge, often leading to uncontrolled dietary habits and unwanted weight gain.

However, healthy eating during holidays does not mean strict deprivation. The core lies in the ability to make smart food choices, manage portion sizes, and maintain health-promoting habits.

In clinical nutrition practice, experts often encounter patients who only begin to take their diet seriously once their weight has spiked or issues like blood sugar, blood pressure, or blood lipids arise. The World Health Organization (WHO) classifies obesity as a chronic condition linked to biological, behavioral, and environmental factors, rather than merely a matter of willpower.

Associate Professor Nguyen Trong Hung provides nutritional consultation in Hanoi. Photo: D.Hai

Long holidays often create a 'double burden': endless parties, irregular eating, high-energy food availability, excessive consumption of sweets and alcohol, and a sedentary lifestyle. The critical question is not whether you can eat what you like, but how to enjoy the holiday while protecting your long-term health.

A reasonable diet, as recommended by WHO, requires balance, moderation, and variety. You do not need to say 'no' to traditional dishes like Banh Chung or sausages; instead, focus on the total energy intake. Choose the foods you love in small portions, and prioritize increasing green vegetables and fruits. A realistic goal is to ensure at least 400g of vegetables and fruits per day.

When faced with a feast, observe the spread before choosing. Prioritize green vegetables, vegetable soups, salads with minimal dressing, fish, lean meat, and skinless poultry. According to the 2026 cardiovascular nutrition guidelines by the American Heart Association, prioritizing minimally processed foods over ultra-processed ones is a gold standard for heart health.

Photo: World Health Organization.

Important note on beverages: Many people gain weight not from main meals, but from beverages like milk tea, sugary coffee, or bottled fruit juices. WHO recommends free sugars should be under 10% of total energy intake. Stick to water as your primary beverage and minimize alcohol consumption.

A common mistake is skipping meals throughout the day to 'save room' for an evening party. This only leads to eating faster and losing control over portion sizes. Instead, eat light, balanced meals throughout the day, eat slowly, chew thoroughly, and stop when you feel satisfied.

If you happen to overeat at one meal, do not use it as an excuse to eat uncontrollably for the rest of the week. Return to your normal eating routine at the next meal instead of resorting to unsubstantiated 'detox' fads.

Besides nutrition, physical activity is essential. WHO recommends 150–300 minutes of moderate-intensity physical activity per week. During holidays, take advantage of walking, climbing stairs, or participating in family activities to avoid the 'eat-sit-sleep' cycle.

A healthy holiday is not about strict 'dieting.' Enjoy the reunion atmosphere, but always maintain basic nutritional principles to ensure long-term health.