Light and nutritious snacks for Carnival

Carnival is a celebration with ancient origins, rooted in the pagan festivities of Antiquity, associated with the cycles of nature, fertility and the celebration of abundance, particularly in Roman and Greek civilisations. Later, it was integrated into the Christian calendar as the period preceding Lent.

In Portugal, the first references to Carnival date back to the 13th century, in the form of Entrudo, a popular festival marked by street games, excessive eating and collective socialising before the fasting period.

Over the centuries, these celebrations evolved, giving rise to the Carnival we know today, marked by several days of celebration, often associated with long hours of standing, dancing and walking.

These conditions significantly increase the body's physiological demands, particularly in terms of energy expenditure, hydration and muscle recovery. An appropriate dietary strategy, based on light and nutritionally balanced snacks, can make a decisive contribution to maintaining energy levels, preventing fatigue and promoting general well-being throughout the festivities.

Recent public health studies indicate that, even in non-athletes, prolonged periods of light to moderate physical activity, combined with heat, irregular food consumption and sleep deprivation, increase the risk of fatigue, mild dehydration and blood sugar fluctuations, with a direct impact on physical and cognitive well-being. (1,2)

In these contexts, regular intake of balanced snacks, with good quality carbohydrates, protein, healthy fats and micronutrients, contributes to more stable energy levels and better appetite self-regulation. (3)

Regarding hydration, current evidence in healthy adults shows that mild dehydration is common in festive contexts and prolonged social events, especially when alcohol is consumed, and is associated with headaches, tiredness and decreased attention. (4)

For the general population, regular water intake throughout the day is recommended, supplemented with foods naturally rich in water and electrolytes, such as fresh fruit and vegetables. (5)

Another aspect that is often overlooked during festive periods is the increase in oxidative stress induced by repeated physical activity, sleep deprivation and alcohol consumption. Eating foods rich in antioxidant compounds, such as polyphenols and antioxidant vitamins, can help mitigate this effect. Diets rich in fruit, nuts and minimally processed foods are associated with lower systemic inflammation and better recovery after periods of increased physical exertion and metabolic stress. (6)

Healthy fats, particularly unsaturated fats found in oilseeds such as almonds, walnuts or seeds, provide slower-release energy and contribute to nutritional balance. Although they should not be the main source of energy during high-intensity activities, they play an important role in satiety and in providing essential micronutrients. (7)

On the other hand, highly processed snacks, rich in simple sugars and saturated fats, should be avoided whenever possible. These foods tend to cause glycaemic spikes followed by rapid energy crashes, and can also cause gastrointestinal discomfort, especially when consumed before or during physical activity. (8)

 

Conclusion

Carnival does not have to be synonymous with poor nutrition or a lack of enjoyment. Consciously choosing tasty, light snacks that are rich in quality carbohydrates, protein, healthy fats and micronutrients, combined with adequate hydration, can make a significant difference in how the body responds to the demands of this period. Strategic eating allows you to enjoy the festivities with more energy, less fatigue and greater well-being throughout the days of celebration.

Oh!My Snacks is a practical ally for those who want to experience Carnival with energy and balance, without giving up the pleasure of eating well. With delicious and nutritious snacks, options rich in quality carbohydrates, protein and healthy fats, Oh!My facilitates more conscious choices even on the most intense days of celebration.

Having balanced, ready-to-eat snacks on hand allows you to respond to the physical demands of this period in a simple way, contributing to a more sustainable, tasty and wellness-oriented Carnival experience.

Here is a list of tasty and practical snacks that will give you the energy to enjoy Carnival (or any other day) to the fullest:

• Protein Nuts Berries
• Salty Fusion Pizza Addicted
• Fruit Bar Strawberry Cranberry Nuts
• No Sugar Pie Blueberry
• Protein Balls Orange and Almond Cream
• Cereal Bar Chocolate

 

Bibliography:

1. World Health Organization. Guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020.
2. Hills AP, Street SJ, Byrne NM. Physical activity and health: what is old is new again. Adv Food Nutr Res. 2015;75:77–95.
3. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506–16.
4. Pross N. Effects of dehydration on brain functioning: a life-span perspective. Ann Nutr Metab. 2017;70(Suppl 1):30–6.
5. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration and health. Nutr Rev. 2010;68(8):439–58.
6. Calder PC. Nutrition, immunity and COVID-19. BMJ Nutr Prev Health. 2020;3(1):74–92.
7. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: Meta-analysis. Lipids Health Dis. 2014;13:154.
8. Jeukendrup AE, Gleeson M. Sport Nutrition: An Introduction to Energy Production and Performance. 2nd ed. Human Kinetics; 2010.

 

Author: Sofia Silva 5784N