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Christmas eating
Kylie Andrew (Dietitian)
Well it's almost Christmas - if you're reading at any other time of the year then please reflect! And with all the parties, celebrations and social functions comes plenty of delicious food and drink, not to mention plenty of extra kilojoules too and you didn't ask Santa Clause for those we know. While one day of indulgence (that's the 25th) won't do too much damage, it's all the parties in the lead up, the multiple Christmas lunches and the leftovers that can be a problem for your health and waistline!
Here are some tips I have compiled to help this Christmas…
1. Don't overdo the Christmas Cheer. Be wary of the unwanted kilojoules you'll get from alcohol. Stick to the drink drive rules, avoid letting others top up your glass and alternate alcoholic drinks with water.
2. Received too many chocolates, Christmas puddings and biscuits? Give them away or donate them to a charity.
3. Over catered? Send guests home with the leftovers. That way you won't be tempted tomorrow.
4. Always look for the lower fat alternative. Pretzels or rice crackers are a great substitute for crisps and salsa or tzatziki is a winner as far as dips are concerned.
5. Plan ahead. If you know you have a Christmas party on the week end or dinner out on Friday, prepare by eating well during the week. Don't waste treats and indulgences.
6. Boost the exercise. Remember the energy balance equation. To lose weight requires energy expenditure to be greater than intake.
7. Avoid the overindulgent Christmas lunch and opt for a lighter and leaner meal. Stick with tradition and serve skinless roast turkey, lean ham and dry baked or steamed vegetables. Or why not try a seafood lunch.
8. A portion of roast turkey with skin on has 9g of fat; by cutting off the skin you will make a fat saving of more than 50 percent.
9. An average portion of potatoes roasted in oil contains 7g fat, whereas a baked potato will only contain 0,1g fat. Or why not try baby potatoes instead of the traditional large ones? They have a lower glycaemic index, helping to maintain those energy levels for longer.
10. Try not to boil your veggies too heavily because it reduces their vitamin content – rather opt for steaming.
11. What about dessert? If you go for custard made with low-fat milk instead of brandy cream or butter, you're looking at almost a 50-percent reduction in the fat content and a reduced kilojoule count of 1,870 kilojoules.
12. If you want to have your cake and eat it too, serve small slices of Christmas pudding with low fat custard, but skip the cream and ice cream.
13. Go easy on the traditional Christmas treats. Shortbread, mince pies and white Christmas are all ladened with fat and kilojoules.
14. Instead of decorating the table with bowls of lollies and chocolate, fill a large round bowl with fresh cherries.