By Carin Clegg, Accredited Practising Dietitian
Here are twelve happy healthy holiday habits to keep everyone feeling fabulous during the festive season.
Ask for gift suggestions
For many families, receiving lots of stuff with all the packaging and gift wrap, then having to find a place for said stuff can get quite overwhelming. So, asking people what they might like
if you do want to give a gift can be helpful for all.
Choose active gifts for young and old
We all want to reduce our screen time, move our body more and experience the joys of life. Consider gifts of activity and participation. Joining together to buy vouchers to classes, sport equipment or adventure vouchers will be loved longer.
Walk, run or ride around your neighbourhood to see the Christmas lights
Spending time with a friend or your family to go around your neighbourhood during the long summer evenings can be a great way to relax after a busy day.
Bring something nutritious and delicious
Remember, trying to ration out ‘sometimes’ foods when there is already a huge stock from birthdays, Easter, Halloween, and other celebrations spread out over the year can be difficult for families. Avoid opting for cheap ‘sometimes’ foods, which most people are trying to limit.
Something fresh and homemade is always going to be tastier and more valued by everyone at the party. Some fruit, nuts, cheese and crackers, veggie sticks and dips are great nibbly options.
Selecting one food and bringing it to all your social gatherings makes it a routine and makes nutritious choices easier. For example, I am the salad person, so I always bring a salad. Another person might be the veggie stick person or fruit platter person.
Practise mindful eating
Enjoy the full experience of eating. Slow down and take it all in. The smells, the texture, the memories of past.
Be present in the moment and enjoy your food. Savour the flavours of your favourite foods rather than over–eating them.
Hunger monitoring
Often at social events we don’t notice how much, and what exactly, we eat. We all eat for reasons apart from true hunger and we can retrain our body to get back in touch with our true hunger.
Over the day, think about what your hunger signals are telling you. Aim to avoid being starved or stuffed. Honour your hunger by eating when your body needs to and aim to eat to 70 percent full.
Label reading
Compare similar products using the per 100g column on the nutrition information panel to help you make the best choice. Choose foods that are –
- low in fat: less than 3g fat per 100g.
- low sugar: less than 5g per 100g.
- high in fibre: more than 3g per 100g.
Opting for mostly fresh wholesome foods means you do not need to read food labels.
Alternate soft drinks or alcohol with water
Water helps us stay hydrated and too much sugar and alcohol can contribute to dysregulation of appetite and overeating. Look after everyone by offering water.
For the kids and anyone careful about their blood sugar levels, mixing a splash of fruit juice with soda water and adding a garnish can make a ‘special drink.’
Plan to avoid food waste
As the host, think about how much food you need. Consider cutting down the number of dishes. Ask some guests to help with setting up, cleaning up or taking photos instead.
Portion control
Even at special events it is still important to portion control.
- Choose half a plate of colourful non–starchy vegies. An abundance of flavours and textures to enjoy.
- Choose a handful of carbohydrate foods.
- Choose a palm size of protein foods.
- And remember to leave some room for dessert.
Take focus off indulging in food
Keep food time limited. Bring out food at a certain time and then pack it away when everyone is done. This is also a good idea for food safety and reduces food waste. Plan other activities after eating, go for a walk, play a game or sing carols.
Manage leftovers
Portion out and share leftovers with your guests. Encourage guests to bring dishes with lids or a container so everyone can take some food home and eat the next day.
You can also freeze leftovers such as slices of meat: for a quick meal, fruit: for a smoothie or homemade ice blocks, and even bread and cake.
Savour the full experience of the festive celebrations without too much overindulgence, waste and discomfort. It might also prevent you from wanting to make some drastic fantastic New Year’s ‘diet’ resolutions that you will find too hard to stick to.
Bright Diets | 470 Pacific Highway, Wyoming NSW 2250 | 0413 774 411 | brightdiets.com.au | BrightDiets