Tempted to forget about your nutrition these holidays? You might be, when you eat out, and what’s on offer are tables groaning with platters of beautifully cooked meats, rich fruit puddings and cakes, alcohol, breads, sweets. Your hosts want you to pile up your plate and really enjoy the food they’ve prepared. You may be to attend at least two family events on Christmas day. It would be easy to overeat, then wake on Boxing Day feeling bloated and nauseous, vowing never to do it again.
Since the holiday season is a time of feasting, you may rationalise that you can really ‘let go’ of restraint around food. Problem is, if you approach your holiday food like this, then by the time the new year arrives your clothes may be feeling tight, your liver struggling and your skin showing the effects of over-indulgence.
If you’d like to greet the new year feeling as healthy as you do now, and not burdened by guilt over your eating, here are some tips and tricks to get you through:
At a buffet or BBQ: Approach the salads and vegetables first. Ignoring the salads with the creamy sauces, fill half your plate with green leafy salads or steamed vegetables. Now, examine the starchy vegetables. One small potato is a good size portion: or ½ cup bean salad. About a quarter of your plate can be starchy foods. Finally, fill up the last quarter of your plate with protein: steak, chicken or fish. Avoid anything deep fried or swimming in a creamy sauce.
Tempted by dessert? Look for a fresh fruit salad; but if you have a pudding instead, just choose half your usual portion size. There’s no need to feel deprived, there will be many more opportunities over the holiday season to enjoy these luxury foods.
Don’t miss breakfast: Skipping breakfast in anticipation of a big Christmas lunch can be a trap. You are likely to be ravenous by the time food arrives, more vulnerable to over-eating. Have a healthy breakfast that includes protein as well as fibre (like poached egg on baked beans). Now you’ll be in better shape to eat moderately the rest of the day.
If you’re hosting an event over the holiday week, make eating healthy easier for your guests. Make sure you have appetising green salads available and fresh fruit, as well as your usual Christmas fare. Snack platters can contain fresh raw vegetable sticks instead of crackers, olives, and vegetable based dips like hummus. Sure, some cheese and nuts are nice; but remember that these are highly concentrated, high fat foods – so ensure there is plenty of healthy food too for your guests to fill up on.
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