We have all heard the statement: “You are what you eat.” However, as research shows, you are not only what you eat, but you eat what you see. This is especially evident around Christmastime when many people increase the number of occasions to eat with family and friends, party and dine out.
Christmas is a wonderful time to meet up with family, workmates and old friends in a social environment. However, these events usually include food and drink. More often than not, the food served is not really in line with healthy eating guidelines, as it usually has a high concentration of sugar, fats and salt.
Being part of a Christmas celebration and sticking to healthy eating guidelines may be difficult, but definitely doable. This is especially so when you are hosting your own party or meal.
The following are some tips on how to make traditional favourites less calorie-heavy, salty and fatty.
Mince pies are still a common item. However, if we bake open-top mince pies we use less pastry, therefore reducing calories and fat.
We know that sausage rolls have a high content of processed meat and fat-packed pastry, so one could opt for chicken and mushroom kebabs instead.
It is preferable to go for tomato-based dips, such as salsa, or mix some chopped herbs into low-fat yoghurt instead of cream or cream cheese for dips.
Instead of offering crisps and salted nuts with drinks, it is a good idea to serve rice cakes, oatcakes, plain popcorn, walnuts, almonds, cashews, brazil nuts, sesame seeds and pumpkin seeds, which are rich in protein, essential fats and minerals.
Eat slowly, as it takes about 20 minutes for the stomach to signal the brain that you’re full
If you have to have a dessert, choose something fruit-based or opt for mini or tasting desserts that you can share with someone else.
You can think of other ways of swapping any high fat/high calorie foods for healthier (and equally tasty) alternatives.
Alcohol has ‘empty calories’ so either opt for alcohol-free drinks or go for mulled wine (mix the wine with 100 per cent fresh orange juice) instead of wine only.
Be careful with food portions for yourself and when serving others. You may have spent a whole day preparing lunch or dinner for a whole family and serve a large pasta dish before serving turkey as a main course. Small portions are enough.
Another important pitfall during Christmastime is leftovers. See how you can use the leftovers in the next family meal or else freeze them.
Snacking is also a problem if the choice is salty, fatty or sugary foods, so best keep such treats out of sight.
Another tip is to eat a healthy breakfast on the day of the party or the big family feast. Do not try to starve yourself prior to the banquet as that will leave you so famished that you will tend to overindulge.
Also, make it a point to eat slowly, as it takes about 20 minutes for the stomach to signal the brain that you’re full, so any meal should last at least that long. Gulping down mouthfuls of food in between conversation does not give your body enough time to register that it’s full. So take the time to chew and enjoy your food.
When eating out, buffets can be a disaster zone. It is best to fill half the plate with salad and vegetables and the rest with protein-based food like fish and chicken.
Apart from watching what one is eating, it is important to include physical activity in the daily schedule. Regular physical activity is important because it benefits health and well-being. Moderate activity each day can improve health, manage weight control, enhance well-being and reduce the risk of developing certain conditions or diseases.
It is recommended that everyone should undertake at least 30 minutes of moderate intensity physical activity, such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it’s more convenient. Something is better than nothing, but more is even better than something.
These are simple tips on how you can enjoy Christmas but at the same time not regret it later when you pile on kilos.
Dr Charmaine Gauci is Superintendent of Public Health.