Doctor reveals how to enjoy New Year holidays without harming your health

Holiday feasts and family gatherings are a cherished tradition, but overeating and poor food choices can take a toll on health, an Armenian family physician says.

Armine Danielyan, a family doctor at the Heratsi University Polyclinic and a senior lecturer in family medicine at Yerevan State Medical University, has shared practical tips on healthy eating during the holidays.

Danielyan advises choosing and offering healthier foods while following proper food safety rules. Many dishes should not be left at room temperature for long periods, especially in warm conditions. If there are hygiene concerns, she recommends eating food that is freshly cooked and served hot.

She encourages people to enjoy festive meals without guilt by eating mindfully. Sitting at the table, keeping portions small, eating slowly and savoring flavors can help prevent overeating. Those with a sweet tooth are advised to eat vegetables before dessert, which may slow sugar absorption and reduce cravings for additional sweets.

Moderation is key, Danielyan said, both with food and alcohol. She suggests balancing the plate: half with non-starchy vegetables, one quarter with protein such as meat or turkey, and one quarter with grains or other carbohydrates. When it comes to alcohol, plain wine may be less harmful than sugary cocktails. Drinking water between alcoholic beverages can help prevent dehydration.

Physical activity, including walking or dancing, can help offset increased calorie intake, she added.

Finally, Danielyan advises against skipping meals before celebrations. Eating a small, protein-rich meal beforehand can help people make healthier choices and avoid overindulgence at festive tables.