Dr Rajanshu Tiwari emphasises moderation and planning for healthier celebrations, highlighting the importance of balanced diets and mindful choices to prevent long-term health issues during the festive season.
As the festive season gathers pace, Dr Rajanshu Tiwari says the aim should not be self-denial but balance. Speaking during Seniors Today’s weekly Health Live Webinar on 26 September 2026, the consultant physician and diabetologist argued that celebrations do not have to revolve around overindulgence, and that people can enjoy the season without ignoring the body’s basic nutritional needs.
Tiwari’s central message was that short periods of indulgence are not automatically harmful, but repeated excess can shape long-term health. He said the body may adapt to changes in diet and routine, yet it still depends on its owner to make sensible choices. That point aligns with advice from the US Centres for Disease Control and Prevention, which recommends keeping meal times regular, avoiding skipped meals and thinking ahead about carbohydrate intake during holidays.
The doctor also placed festive eating in the wider context of ageing and chronic disease. In his view, habits formed earlier in life often determine whether later years are spent in relative health or in managing conditions such as diabetes, high blood pressure, heart disease and kidney problems. That echoes guidance from Mayo Clinic Health System and Harvard Health, both of which advise people to plan portions, eat mindfully and make room for vegetables, protein and other filling foods rather than treating celebrations as an excuse for continuous grazing.
For those looking for a practical approach, Tiwari recommended a balanced plate. He suggested making about a quarter of a meal vegetables and salads, with protein taking up another portion, while keeping an eye on carbohydrates, liquids and fats. His advice was especially pointed for people with diabetes, who should avoid simple sugars, and for those with cardiac conditions, who should limit oil. The CDC similarly advises filling half the plate with vegetables, while Harvard Health and Mayo Clinic both stress portion control and advance planning as ways to avoid overeating.
Tiwari said that calorie counting can help people understand the trade-offs of festive eating, particularly when meals become richer than usual. He noted that a more sedentary adult may need roughly 1,500 to 1,800 kilocalories a day, while an active person may burn around 2,200. The basic principle, he said, is that surplus energy is stored as fat, which over time can contribute to health problems if the pattern becomes routine. Similar holiday-eating guidance from Mayo Clinic, Harvard Health and Healthline encourages people to compensate for heavier meals with lighter ones, stay physically active and avoid the trap of treating every occasion as an all-day buffet.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
