As Christmas approaches, many of us are faced with the challenge of maintaining our healthy eating habits and weight-related goals. This season is filled with social gatherings that often tempt us to indulge in calorie-rich food and celebratory drinks. It’s no wonder that we typically gain weight over Christmas and find it difficult to shed the extra pounds for the rest of the year. Additionally, the cost-of-living pressures during Christmas 2023 are exacerbating the situation, prompting some of us to rethink our food choices. However, there is good news: there are simple, science-backed hacks that can help us enjoy the festive season without compromising our healthy eating habits, weight, or wallet.
If your festive season is filled with end-of-year parties and events that tempt you with finger foods and high-fat, high-salt, and high-sugar meals, incorporating a healthy pre-event snack can make a big difference. Research has shown that carefully selected snack foods can impact our feelings of fullness after eating, potentially reducing the overall calorie intake. High-protein and high-fiber snack foods, such as a handful of nuts, a tub of yogurt, or a serving of hummus with veggie sticks, have the strongest effect. These snacks take longer to digest, keeping us satisfied for longer periods of time. By enjoying a healthy snack before heading out to social gatherings, we can better stick to our healthy eating plans.
Despite marketing promises, low-carb alcoholic drinks are not necessarily better for our health or waistlines. In fact, many low-carb options have a similar amount of carbohydrates as regular options but trick us into thinking they are healthier. As a result, we tend to drink more. A survey revealed that 15% of low-carb beer drinkers consumed more beer than they usually would because they believed it was healthier for them. It’s important to note that the calories in drinks come from the alcohol itself, not the carbohydrate content. Therefore, when ordering alcoholic beverages, it is better to consider the quantity of alcohol consumed rather than the carbs. Staying hydrated by drinking plenty of water in between alcoholic drinks is also essential.
There is a common perception that healthy eating is more expensive. However, studies have shown that this is a misconception. In fact, following dietary guidelines can often cost less than consuming packaged processed foods and alcohol. For example, a recent analysis in Victoria found that the average family could save A$156 per fortnight by following the Australian Dietary Guidelines. When planning your Christmas Day meal, opt for healthier ingredients and skip the pre-prepared, processed foods. Swap heavy, salted ham for leaner meats like fresh seafood, which may also be more affordable due to favorable weather conditions. Choose fresh salads with seasonal ingredients like mango, watermelon, peach, cucumber, and tomatoes. When roasting veggies, use healthier cooking oils like olive oil and flavor them with herbs instead of salt. If you want to include an out-of-season vegetable, look for frozen or canned substitutes, which are often cheaper and just as nutritious. When it comes to sauces and dressings, try making your own from scratch using fresh ingredients, rather than relying on store-bought options.
Before heading to the supermarket to shop for your Christmas Day meal, it is crucial to create a detailed meal plan and shopping list. By doing this, you can avoid impulse purchases and ensure you only buy what you need. It is also helpful to check your pantry and fridge for items you already have. When shopping, take the time to price check everything. Comparing the cost per 100 grams is an effective way to save money and get the best value. Don’t hesitate to compare prices on products sold in different ways and places, such as nuts that you can scoop yourself versus prepacked options.
Many of us are tempted to skip or have a small breakfast on Christmas morning in an attempt to save calories for later. However, this plan often backfires when we find ourselves sitting down to lunch feeling hungry and unable to resist overindulging. Research has shown that a low-calorie or small breakfast leads to increased feelings of hunger and a specific appetite for sweets throughout the day. Choosing the right foods for breakfast on Christmas morning is essential. Opt for a protein-rich breakfast like eggs on wholegrain toast with avocado. This will help you manage your appetite and avoid the temptation to overindulge later in the day.
Maintaining healthy eating habits during the festive season can be challenging, but with these smart hacks, it is possible to celebrate without compromising your goals. By incorporating nutritious pre-event snacks, being mindful of alcohol choices, opting for healthier ingredients, planning meals, and starting the day with a balanced breakfast, you can enjoy the holiday season while staying on track with your healthy lifestyle. Remember, it’s not about depriving yourself of the joy of food, but rather making informed choices that allow you to savor the flavors of the season without any regrets.
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