Nutrition during the holidays

During holidays like Easter, the diet is often more substantial, as it traditionally includes ham, eggs, horseradish, strudel with walnuts and other high-calorie dishes.

Although these dishes are delicious, overdoing it can strain digestion, cause high cholesterol, blood sugar and other health problems.

Here are some tips to watch out for to make your Easter meal healthier. 🥗🥚

🥩 Eat meat (ham) in moderation

• Ham is high in saturated fat, salt and preservatives (nitrates).

• ✅ Tip:

○ Choose less fatty ham or lean meat.

○ Soak it in water before cooking to reduce the salt content.

○ Use less salt and avoid additional salty foods (e.g. bread with a lot of salt).

🥚 Eggs in moderation

• Eggs are rich in protein and good fats, but also in cholesterol.

• ✅ Tip:

○ It is recommended to eat 1-2 eggs a day if you do not have cholesterol problems.

○ Instead of mayonnaise, use avocado spread or Greek yogurt.

🌶️ Horseradish – excellent, but in moderation

• Horseradish stimulates digestion, but is strong and can irritate the stomach.

• ✅ Tip:

○ Enjoy it in small quantities, especially if you have stomach problems.

○ Avoid overly spicy industrial versions — prepare homemade horseradish with less vinegar.

🍰 Strudel with walnuts and desserts – less sugar and fat

• Potica is traditional, but contains a lot of sugar, butter and white flour.

• ✅ Tip:

○ Use wholemeal flour, less sugar and add more nuts.

○ Try smaller portions or healthy desserts (e.g. fruit cake).

🥗Add more vegetables

• Vegetables help with better digestion and regulate blood sugar.

• ✅ Tip:

○ Add leafy greens, tomatoes, carrots or peppers to your meals.

○ Prepare fresh salads with olive oil and lemon juice.

🥤 Hydration is key

• Digestion and metabolism work better if you are well hydrated.

• ✅ Tip:

○ Drink enough water (at least 1.5–2 L per day).

○ Avoid excessive alcohol and carbonated drinks.

🏃‍♂️ Exercise after meals

• It is important to avoid lying down after a large meal.

• ✅ Tip:

○ Go for a walk, which helps with better digestion and lowers blood sugar.

Summary:

• Eat in moderation and choose healthier versions of traditional dishes.

• Balance is key — enjoy the holidays, but listen to your body.