BY ELENI GEORGIOU, DIETICIAN, MANLY VILLAGE MEDICAL
So, Christmas is around the corner. Christmas parties are in full swing. We’ve got lots of eating out, lots of catch-ups. Here are some tips to stay on track with your health goals.
1. Balance your plate.
Make sure that half of your plate is filled up with the salad or vegetable option. The protein portions, such as roast ham, or meat, fish, and chicken, should make up about a quarter of your plate, keeping in mind palm size for red meat and a full hand of white meat. The last quarter of your plate can be made up of some sort of carbohydrate, including baked potato or sweet potato. Choose options that don’t have as much cream or milk-based products, like a potato bake, and go for something more like a roast potato instead, but keep the portion size small; that way, you are still enjoying all the components of the meal, but in the right portions.
2. Eat with your stomach – not your eyes!
We talk a lot about mindful eating, and that definitely applies at Christmas time. Put your plate down, eat your food, wait 10 to 15 minutes and actually take a second to stop and think, ‘Am I satisfied with the meal that I just ate? Or am I still actually hungry?’ Aim to eat to the point of satisfaction and not to the point of being overstuffed or feeling full or sick from your food.
3. Be careful about drinking your calories.
We all know alcohol is actually quite high in calories and not very nutrient-dense, which means that you can drink or consume a lot of it, and you’re still able to eat. Typically, pre-made or pre-mixed drink options contain a lot of sugar. One exception is often a seltzer, which tends to be lower in sugar. If you want to drink, try a small glass of wine that you can sip slowly and enjoy. Another good way to drink more sensibly during the festive season is to have a glass of soda water or water between each beverage. This helps to slow down your consumption of alcohol and helps with rehydration.
