Healthy Holidays: Tips to make better food choices

While the holiday season offers the opportunity to relax and rejuvenate- it can result in poor dietary choices that lead us to drastic New Year’s resolutions. Food is and should be, something to be enjoyed. This time of year wouldn’t be the same without those family favourites. We can still enjoy our celebrations while building or maintaining healthy habits that can help to tip the scales in your favour. Here are some ideas as to how

You are what you drink

While the foods we have over Christmas are often given all the blame for weight gain; we rarely consider all the calories than we consume from what we drink over the holidays.

Keep your alcohol consumption moderate as it’s a large source of extra calories. One Savana dry is nearly 200kcals, a gin and tonic an average of 170kcals and a Castle Lager 150kcal for a 330ml can. If you consider that 2 slices of Low GI bread have 200kcals- it’s easy to see how alcohol intake can cause weight gain. Go for Light or Lite options and choose sugar-free mixers (such as soda water, Coke or Sprite Zero or sugar-free tonic) instead of their sugar-packed alternatives. And remember that portion size plays a huge role. Aim to limit the number of drinks you consume. If you’re going to a whole day celebration- alternate each drink with water or a sugar-free cool drink to help reduce your overall intake.

We often drink more cool drinks and fruit juices over the holidays which are packed with sugar. Try to get into the habit of drinking more water (flavoured with lemon, mint, strawberries etc.), choose low sugar options, dilute fruit juice or make your own ice tea for a refreshing summer drink.

Limit Take Out’s

Try replacing your favourite take out with a homemade version. Homemade pizzas and burgers are a fun and healthy way to still enjoy your favourite meals. Try freezing smoothies for homemade ice cream.

If you are going to be eating out- choose baked rather options, watch your portion size and order a healthy side such as salad, rice or vegetables instead of chips. Try to avoid creamy dishes- opt rather for a tomato-based sauce and ask for sauces and dressings on the side so you can reduce the amount added to meals as these can be packed with fat and sugar.

Pick your splurge

Your favourite treats are inevitably going to feature these holidays. And when they do, enjoy it. Make a choice which treats you’re going to indulge in (focusing on keeping your portion size moderate) and rather say, ‘No’ to the treats that aren’t your favourite. And then enjoy your favourites guilt-free.

Pile your plate- with veggies

There’s no way to follow healthy eating habits without your veggies. Make sure all your meals have a vegetable dish and dish these foods first. This helps to prevent over eating of your proteins and carbs. Summer is an opportunity to try out some different salads and fresh veggies – staying away from the added sugar, cream and butter than can turn a healthy vegetable dish into a less healthy one.

Add activity

Make a point of being active every day. Whether it’s gardening or going for a walk – it’s important to add activity to your day. Going for a walk after a big lunch is a great way to avoid that ‘food coma.’

Feel like you need some more tips, advice or recipes? Comment on this post or give me a call (082 369 1635). And keep an eye out for some recipe ideas coming soon.