IMBALANCED EATING HABITS AT THE BEGINNING OF THE YEAR – A NUTRITIONIST’S PERSPECTIVE

The beginning of the year-especially the period leading up to Lunar New Year-is often when eating habits become the most “out of sync.” Year-end parties, social gatherings with friends, and company celebrations tend to overlap, resulting in irregular meals that are high in calories yet nutritionally unbalanced. This is a very common situation and one that can be effectively corrected with the right understanding and appropriate dietary principles. 

👉 Let’s take a closer look at expert insights and practical advice from MSc, MD Nguyen Phuong Anh, Nutrition Specialist at CarePlus, to help you take proactive care of your health from the very start of the year. 

1️⃣ What is an imbalanced diet and how does it affect your health? 

An imbalanced diet occurs when certain food groups are consumed in excess while others are insufficient, causing daily intake to fall out of alignment with the body’s actual needs. During early-year gatherings, meals are often rich in meat and seafood-foods high in protein and fat-yet lacking vegetables and fruits. This can lead to deficiencies in vitamins, minerals, and dietary fiber. 

Imbalance can also take the form of overeating at one meal and then eating very little-or even skipping meals-later in an attempt to “compensate” for excess calories. When this happens occasionally, the body is usually able to self-regulate. 

However, when such patterns persist during the early months of the year, an imbalanced diet may result in rapid weight gain, digestive disturbances, fatigue, reduced control of blood glucose, blood lipids, and blood pressure, and an increased risk of symptom flare-ups in individuals with chronic conditions such as diabetes, dyslipidemia, hypertension, or gout. 

2️⃣ Practical tips to balance nutrition and maintain a healthy weight 

The principle of “enjoy, but don’t overindulge” applies perfectly to eating habits during the festive season at the start of the year. Whether it’s a party or a regular meal, it’s important to eat according to your body’s needs, avoid excessive calorie intake, and maintain a balance among food groups. 

If you happen to eat a little more than usual at a gathering, instead of skipping the next meal-which can leave you feeling exhausted-try spreading the excess energy over the next two to three meals by eating lighter portions and increasing physical activity slightly. 

3️⃣ Building a strong nutritional foundation for a healthy start to the new year 

A solid nutritional foundation is built on simple yet sustainable principles: 

▪️ First, ensure adequate energy intake to maintain a healthy weight, avoiding both prolonged undernutrition and frequent overeating. 

▪️ At the same time, aim for a balanced intake of all food groups, consuming each in appropriate amounts as recommended-without favoring any single group excessively. 

▪️ In addition to quantity, dietary variety is essential. Include a wide range of foods within each group to ensure sufficient intake of essential nutrients. 

▪️ Finally, prioritize healthier food choices: opt for whole grains over refined grains, lean meats over fatty cuts, consume fish at least twice a week, and choose whole fruits instead of fruit juices or sweetened options. When practiced consistently, these small habits can help you build a strong health foundation and enjoy a lighter, more sustainable start to the new year. 

At CarePlus, the Nutrition Consultation Package is thoughtfully designed with comprehensive diagnostic and assessment services to help you better understand your body and build a healthier lifestyle from the beginning of the year, including: 

✔️ Anthropometric assessment, dietary evaluation, and clinical examination 

✔️ Body composition analysis using advanced InBody technology 

✔️ Essential laboratory tests and diagnostic imaging 

✔️ Personalized nutrition and physical activity counseling tailored to your body condition and health goals 

📩 Inbox our fanpage or call our free hotline at 1800 6116 to book your appointment today! 

CAREPLUS INTERNATIONAL CLINICS  

Associate of Singapore Medical Group