Can You Really Stay Healthy During the Holidays? Here’s What a Doctor Has to Say
- Doctor Anywhere Team
- 5 days ago
- 5 min read
The holidays in the Philippines are a time for connection, joy, and, of course, indulgence. From lechon and bibingka to endless rounds of reunions, it’s a season that celebrates togetherness, often with a full plate. But as many of us know, those celebrations can easily throw off our healthy habits.
According to the World Health Organization (WHO), maintaining a balanced diet year-round is key to preventing chronic diseases like obesity, hypertension, and diabetes — conditions that often worsen when eating habits become less mindful during festive periods.
To help us enjoy the season without sacrificing our health, we sat down with Doctor Anywhere General Practitioner, Dr. Almira Cunanan, who shared practical and compassionate advice for balancing holiday feasts with fitness goals.
Practical tips to avoid overeating at parties
“The holidays are a time for joy, connection, and of course, good food,” Dr. Almira begins. “But it’s also the time when many of us tend to overeat or forget our healthy eating habits.” Her tips are simple but effective:
1. Don’t skip meals before a party.
“Many people say, ‘Hindi ako kakain the whole day kasi pa-party ako mamaya!’ Don’t do that because overeating happens when we show up starving. Eat something light with protein or fiber, like a banana with peanut butter.”
2. Start with fiber-rich foods.
“If there’s a salad, start with that so you feel full sooner and won’t keep loading your plate.”
3. Use a smaller plate.
“Your mind sees a full plate and feels satisfied even with smaller portions.”
4. Pause before getting seconds.
“Rest and listen to your body — you might already be full.”
These small mindful habits help your body enjoy food without going overboard.
Tips for those with health conditions
For people managing chronic conditions such as diabetes or high cholesterol, Dr. Almira reminds us that it’s not about restriction, it’s about balance.
“The goal isn’t to restrict your diet, but to make smarter choices,” she says. “Choose lean proteins and smaller portions. If you like carbs, avoid refined ones. And if you eat something sweet, follow it up with protein to help your body process it better.”
The Centers for Disease Control and Prevention (CDC) also recommends portion control, choosing whole grains, and limiting added sugars to manage blood sugar levels effectively.
Healthier alternatives to your favorite holiday dishes
“Traditional food can definitely fit into a healthy plate,” says Dr. Almira. “Hindi naman ibig sabihin ay kailangan nang magmukmok sa isang tabi and just ignore the traditions.”
She offers easy tweaks:
For lechon, choose leaner cuts and avoid the crispy skin if possible.
For ham, pick lean slices and replace sugar glaze with honey or pineapple.
For bibingka, use coconut milk and coconut sugar instead of full cream milk and refined sugar.
“The key is making small tweaks. You can still enjoy the flavor but cut excess fat, sugar, and sodium,” she explains.
When to see a doctor
Holiday fatigue can sometimes be more than just tiredness. “If you feel tired all the time, or notice unexplained weight changes, or your blood pressure and blood sugar are spiking, don’t wait for your New Year’s resolution before acting,” says Dr. Almira.
“Always remember, preventive care saves lives. Be mindful, and don’t be afraid to see your doctor if something feels off.”
A quick video consultation through the Doctor Anywhere app can help you make informed choices for your well-being. Our general practitioners are available 24/7, even on weekends and holidays, with an average waiting time of less than five minutes. You can also book appointments with our specialists and mental health experts, all from the comfort of your home.
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Sources:
1. Dr. Cunanan, Almira. Interviewed on October 10, 2025.
ABOUT THE EXPERT
Dr. Almira M. Alvez-Cunanan, PTRP, MD, DPCLM, is a physician at Doctor Anywhere Philippines, specializing in lifestyle medicine, occupational health and safety, and family and community medicine. She also practices at Alvez-Cunanan Family Care Clinic, and Mandaluyong City Medical Center.
Dr. Cunanan earned her medical degree from Pamantasan ng Lungsod ng Maynila and is a Diplomate of the Philippine College of Lifestyle Medicine, and a certified primary care family physician. She brings additional expertise as a Physical Therapist Registered Professional (PTRP), offering a comprehensive approach to health and wellness.
Outside of her medical practice, Dr. Cunanan is a great cook—a talent passed down from her mom. She humorously admits to having the worst sense of direction and can get lost in a parking lot, but ask her where a specific boutique is in the mall, and she'll lead you straight to it!
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