Christmas lunches and dinners are meals in which we go all out. Delicacies that we often do not eat because of cost or are simply not common at other times of the year take center stage in the holiday dishes we prepare. Furthermore, meals tend to be big and long. Indeed, it seems that they never end. And sometimes these big meals cause indigestion, hangovers, higher cholesterol levels or higher blood pressure. However, it is possible to plan menus that are both healthy and delicious by keeping in mind a few simple rules of nutrition.

The first has to do with amounts. Eating well and becoming full does not mean stuffing ourselves. You can plan menus with a variety of dishes but small amounts so you have a bit of everything and reach dessert with your taste buds still alive. In other words, variety is better than quantity.

Alcohol is another thing we tend to overdo at Christmas. As long as it is not ruled out because of a health condition, it is OK to drink alcohol in moderation. It is better to choose a good wine - it is that time of year, after all - and have one or two glasses at the most. Although red wine is healthier because it contains tannins, sparkling and white wine are also good options. Needless to say, don't drink and drive. It is best to avoid liquor and avoiding mixing different kinds of alcohol. They are not healthy, and they have a lot of calories. It is also best to eat and drink slowly, chewing food well, both to enjoy it and to enhance the feeling of fullness and facilitate digestion.�

As for the menu itself, be careful with the first courses. It is best to have few of them, without too much sauce or seasoning. Mushrooms are a good option. They have a lot fibre and virtually no fat. For the main course there is nothing better than turkey or chicken, or baked fish. The former are low in fat and rich in quality proteins, while fish, especially blue-meat fish, is very healthy, especially for people with high cholesterol. All of these foods should be cooked in their own juice, so it is important to use cooking techniques that allow this. They can be seasoned with aromatic herbs, olive oil or mild garnishes of cooked or prepared vegetables, along with the meat or fish. Remember that while lamb has 250 to 350 calories for each 100 grams, turkey has no more than 114 and chicken 110; French-fried potatoes have 264 calories, while a baked potato just 120 calories.
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Shellfish are very popular at Christmas in Spain. They are rich in phosphorous and potassium, which are necessary for the bones and heart. But one problem with them is food allergies. These are caused by a kind of defense called immunoglobulins, which react to a certain kind of protein present in shellfish. They can cause skin, respiratory and stomach problems. Another shortcoming is they cause high uric acid levels.�

As for Christmas desserts, remember they are very high in calories (turr�n has 470 calories for each 100 grams) and rich in sugar, but it is alright to eat them in moderation. A piece of turr�n, mazap�n or a polvor�n are real treats at this time of year.

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Herbal teas can help you digest the meal. Camomile and pennyroyal tea are known to be beneficial. Also good is centaury, which eases gas, as does anisette. Horsetail and� artichoke are diuretics that help the body purge itself after a heavy Christmas meal.