It is possible to eat well
during the festive season even when socialising with friends and family, with just
a little know-how and forward planning.
Here are a few simple food
and drink tips that can help you make choices that support your athletic goals
over the holiday period. They will help you enjoy your favourite festive foods
and create fantastic merry meal plans.
Include lots of seasonal, colourful fruits and
Fruits and vegetables will
add flavour, colour and nutrients to your festive favourites. They are lower in
kilojoules whilst being fibre rich, keeping you fuller for longer!
Examples include cherries,
mangoes, berries, stone fruit, asparagus, radish, sugar snap peas and corn. Try
adding seasonal produce to your Christmas platters to create tasty health-filled
platters that everyone will enjoy! Fill your Christmas plate with delicious
salads to enjoy with your turkey, ham and prawns.
Avoid "restrictive” eating
Avoid mindsets such as "I
am going out tonight, so I better not eat much today” and deliberately under
eating during the day. Arriving at a function hungry can make it difficult to
eat purposefully and mindfully.
With a welcome drink in
your hand and an empty stomach, you will probably find yourself eating the
first thing you see and reaching for energy dense, nutrient poor foods which
can lead to eating them quickly.
Instead, eat your usual
healthy meals throughout the day, so that you can take the time to decide what
you really want to eat when out celebrating with friends.
Practice Mindful Eating
Mindful eating is a
flexible approach to food that focusses on you tuning into your hunger and
fullness cues, without putting into place strict food rules.
You can enjoy your
favourite festive foods in moderation, eat slowly and really savour your food!
It’s not always easy to
access healthy meals and snacks when you are eating out. The following information
provides tips on how to make the best nutrition choices when you are eating out
during the festive season:
- Avoid being too hungry
when eating out. Do not under eat during the day to "compensate”
- Salads are
healthy and nutrient rich, but be mindful of high fat dressings. It is a good
idea to order extra vegetables or salads when eating out as many menu options contain
low amounts of these foods.
- Seafood, lean
meats and chicken are great protein rich foods, but avoid battered, fried,
creamed or crumbed options.
- Ask for dressings
and sauces on the side. Some meals can be skewed by rich sauces and dressings. By
having them served alongside your meal, you can control the amount that you
choose to enjoy.
- Avoid "filling
up” on bread and bread rolls. Avoid oily breads such as garlic breads and limit
use of butter.
- Talk to the
waiter, let them know what you do and do not want with your meal. Ask them
about any menu options that you’re not sure about.
- Limit the amount
of courses you eat, and consider asking for entrée sizes if the restaurant
typically serves larger portions.
- Sip on water,
diet soft drink and mineral/sparkling water during you meal and avoid excessive
And most importantly of all ... have
a fabulous and fun festive season!!! #TeamWAIS