Christmas Nutrition Guide
The average person consumes between 3,000 to 5,000 calories during the Christmas meal. Eating almost always takes the place of good health during the festive period, but Christmas does not have to sabotage your health or weight.
It seems like gaining weight during the festive season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) – and keep the extra weight permanently.
Take a look at some tips for a fit and healthy Christmas – without sacrificing the fun.
Workout Before and After the Feast
Create a calorie deficit by exercising to burn off extra calories before you dive into your favourite foods. Take a walk or do a quick workout early in the day and then walk again after dinner. It’s a wonderful way for your family to get physical activity and enjoy the day together.
Instead of feeling bloated and lethargic try doing a workout the next morning to burn off some of the additional calories consumed the previous day.
Eat Breakfast Before the Big One
While fasting until the big lunch might make sense to save up calories, eating a small meal in the morning can give you more control over your appetite. Start your day with a small protein-based breakfast – such as eggs or a smoothie with protein powder.
Practice Self-Restraint
Christmas dinner tables are beautiful displays of traditional family favourites which are always abundant. Before you fill your plate and start gorging, survey what’s on the table and decide what you’re going to choose.
Try to select reasonable-sized portions of foods you cannot live without.
Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of Christmas favourites that only come around once a year so you can enjoy desirable, traditional foods.
If you fill up on those lower caloric density and higher nutrition foods, you’re going to feel full, but not bloated and tired. Obviously, it’s Christmas, so indulge a bit if your diet allows it. But if you are going to eat dessert, make sure you allot for the calories elsewhere. Don’t go back for that second helping of the main and enjoy your desert instead.
Slow Down and Skip the Seconds
Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.
But if you keep your portions small, you can enjoy whatever you like.
Instead of seeing how much you can eat, serve yourself a small, golf-ball-size serving of everything you want – no restrictions – but have only enough to satisfy your stomach without overdoing it.
Savour Every Bite of Turkey Goodness
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your Christmas lunch without going overboard on calories.
Go Easy on the Booze
Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, drink a glass of water. This way you stay hydrated and limit alcohol calories.
Be Realistic
Christmas is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.
Shift from a mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining any weight and start the new year on the front foot.