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CHRISTMAS CAROLS AND CALORIES! Dr Amit Dias
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CHRISTMAS CAROLS AND CALORIES! Dr Amit Dias

Dec 27- Jan 02, 2026, MIND & BODY, HEART & SOUL December 26, 2025 , by

Wishing you a healthy and joyful Christmas…

AS carols fill the air and homes glow with lights, Christmas brings with it a unique blend of faith, family, food, and festivity. It is a time to pause, give thanks, and share joy with loved ones. As we celebrate this beautiful season and step into a promising New Year, let us also gently remind ourselves that good health is a gift worth protecting. This article is not about curbing joy, but about celebrating Christmas wisely—savouring the flavours while staying mindful of calories and staying truly JOYFUL!!

Calories, Sugars and Fats: Understanding the right Balance
 Calories are simply units of energy, and festive foods are naturally energy-rich. Christmas sweets are traditionally prepared using sugar, coconut, butter, ghee, eggs, flour, and nuts—ingredients that add taste, texture, and tradition. However, they are also high in sugars and fats, which means that small portions can pack in a large number of calories.
Another important concept is the glycaemic index (GI)—a measure of how quickly foods raise blood sugar levels. Many festive sweets have a high GI due to refined sugar and flour, leading to rapid spikes in blood glucose. This is especially relevant for people with diabetes, hypertension, heart disease, or those aiming for weight control.
The key message is not avoidance—but awareness and moderation.

Eating Patterns Matter as Much as What We Eat !!
 One common festive habit is continuous snacking—“just a bite” many times a day. This constant intake:
Keeps insulin levels high
Strains digestion
Adds excess calories unnoticed
Helpful festive strategies include:
Fixing meal timings and avoiding all-day grazing
Enjoying sweets after meals, not on an empty stomach
Choosing smaller portions and sharing rather than repeating servings
Avoiding very late-night heavy meals

Sweetened Drinks and Alcohol: The Hidden Calories:

Sweetened beverages, aerated drinks, juices, mocktails, and alcohol often contribute significant calories without making us feel full. Alcohol also lowers inhibition, leading to overeating, and can interfere with blood sugar control.
Festive tips:
Alternate alcohol with water
Avoid sugary mixers
Limit frequency and quantity
Stay hydrated

Goan Christmas Sweets: Tradition with Gentle Awareness
 Goan Christmas sweets are rich in heritage, flavour, and emotion. Here is an informative look at some favourites, with approximate calorie values per 100 g to help guide portion choices:

Bebinca
 A layered delicacy of coconut milk, egg yolk, sugar, and ghee.
Approx. 300–350 kcal/100 g
High in fats and sugars; eggs add some protein.

Dodol
Sticky coconut-jaggery sweet with rice flour.
Approx. 280–320 kcal/100 g
Rich in carbohydrates and sugars.

Doce
Soft coconut fudge made with sugar or jaggery.
Approx. 400 kcal/100 g
High fat content due to coconut.

Christmas Cake
 Fruit cake with butter, sugar, nuts, and alcohol.
Approx. 350–400 kcal/100 g
Nuts add healthy fats, but sugar and butter dominate.

Kulkuls
Fried flour curls coated with sugar.
Approx. 450 kcal/100 g
High in refined carbohydrates and fats.

Angel Wings
 Crisp fried pastries dusted with sugar.
Approx. 420–450 kcal/100 g

Snow Balls
 Butter-based sweets rolled in coconut.
Approx. 450–500 kcal/100 g

Rum Balls
 Cake crumbs, condensed milk, cocoa, and rum.
Approx. 380–420 kcal/100 g

Bolinia
 Traditional coconut-based festive sweet.
Approx. 350–400 kcal/100 g

Zuzubs
 Chewy sugar-based confections.
Approx. 400 kcal/100 g

Sans Rival
 Cashew meringue layered with buttercream.
Approx. 450–500 kcal/100 g

Festive wisdom: enjoy the variety, but keep the quantity small.
Do Not Take a Break from Medications and Movement

Festivals should never mean a pause in:
Physical activity
Sleep routines
Even light activities—walking, dancing to carols, household chores, or evening brisk walks—help balance festive indulgence.
Regular medications- people with diabetes should be extra cautious.

Consistency matters more than intensity.
A Simple Festive Health Reminder
Remember be JOYFUL this Christmas:
J – Just enough portions
O – On-time meals- do not eat in between
Y – Yes to daily movement and exercise
F – Fluid choice – water!! over sweetened drinks
U – Use alcohol wisely
L – Love your health

Joyful Ending
Christmas is about joy, generosity, and togetherness—and food is an integral part of that celebration. Let us enjoy our sweets with gratitude and balance, not guilt. As the New Year approaches, let fitness be the resolution—and let the warm-up begin today.

Wishing you and your family a Merry Christmas and a Healthy, Happy New Year

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