Christmas season like every other holiday observed during the course of the year, comes with an unprecedented abundance of food and drinks in most Nigerian homes.

 While this is not a bad situation to be in, it is important that we do not forget the health implications of a bad diet even in the presence of this irresistible abundance. A World Health Organization (WHO) feature story released on the 20th of December says that what we eat affects our body’s ability to fight infections, and how likely we are to develop health problems in the future including, Obesity, diabetes, cancer, and heart diseases.

 The makeup of a healthy diet depends largely on our age and how active we are. It could also be determined by the kind of food available in our various localities. However, on a general scale, there are some common diet restrictions that will help us live healthier and longer lives even beyond these holiday seasons.

1. Cut Down On Salt Intake

Ingesting too much salt can increase blood pressure greatly—a condition that will most likely trigger heart diseases and stroke in the future. WHO recommends an average intake of 5 grams (one teaspoon) of salt per day. Sadly, most people exceed this limit every day and may likely eat even more this holiday season. To be on the safer side of things, here are simple ways to ensure that you stay within the recommended limits.

-     When you go to the mall to buy canned foods like vegetables, fruits, and nuts, ensure that you get the ones that do not contain added salt.

-     Reduce the use of salty sauce when cooking and make sure that you use raw salt sparingly whenever it is needed.

-     Always check the label of processed foods and make sure that you only eat those that contain low sodium.

-     Try as much as you can to stick to fresh foods rather than processed ones.

-     Take off raw salt from the table and discourage the habit of adding it to already cooked foods.

2. Reduce Sugar Intake or avoid it totally

Excessive sugar intake not only damages the teeth but also triggers unhealthy weight gain (obesity) which may then lead to other chronic health conditions.

An unhealthy amount of sugar is hidden in most processed foods and drinks that we most times can’t do without. In fact, a typical soda bottle may contain up to 10 teaspoons of sugar. Here are simple tips to help you overcome the menace of sugar this holiday season.

-     Always choose fresh foods and drinks over processed ones

-     Cut down on your intake of sweets, sugary drinks, flavoured milk drinks and other drinks that contain sugar additives.

-     Do not give sugar or other sugary compliments to kids below the age of 2. It should also be limited when it comes to children above this age.

3. Cut Down on Alcohol

Alcohol has always been a huge part of our celebrations here in Nigeria and this season won’t be any different. However, drinking too much, or too often can cause immediate injury and could also lead to complicated diseases like liver damage, mental illness and heart failure in the future.

WHO suggests that there is no safe level of alcohol consumption; and for a lot of people, even low alcohol consumption can lead to health risks.

-     If you feel that you or someone close to you has an addiction to alcohol or other psychotic substances, do not hesitate to see a healthcare provider for assistance.

-     Do not add alcohol to your growing list of health problems. So when you are pregnant or in charge of driving automobiles, ensure that you avoid alcohol.

-     Low alcohol intake is great but it even better if you do not drink at all.

4. Eat Balanced Meals

Till date, breast milk remains the only food that contains all the nutrients the body needs. This means that no single food source can give you all the nutrients your body requires to function properly. Therefore, our diet must contain a variety of fresh and healthy foods to keep us going and living stronger.

Your diet can be a mixture of staple foods such as maize, potatoes, wheat, lentils and beans, and plenty of fresh fruits and foods from animal sources. Do not take processed foods for snacks; rather stick with fresh fruits, unsalted nuts, and raw vegetables.

5. Minimize fat and oil use

Fat is a necessary component of any balanced meal. However, taking it too much—especially the wrong kind can increase the risk of heart diseases, obesity, and stroke.

So while you get your celebrations on, never forget to maintain your diet restrictions.

World Health Organization