There is no doubt that the Christmas period is a very challenging time to stick to your nutritional goals, even with the best of intentions. Below are some recommendations on how best to reduce the temptation to over eat and make poor food choices.
- Start each day with a healthy breakfast (e.g. smoothies, eggs and smoked salmon, oats with nuts, yoghurt with fruit).
- Eat a small, healthy, high protein snack before going to any parties to reduce the temptation to indulge in party food (poached egg on toast, yoghurt with nuts, porridge).
- Start filling your plate with meat and vegetables (grown above the ground) first. This should leave less room for roast potatoes, sausages and high fat sauces such as gravy. For pudding, start with fruit before being tempted by cakes and pastries!
- Don’t try and restrict yourself from eating all unhealthy food at Christmas – satisfy your cravings but use your calorie allowance carefully! Use a smaller plate (side plate or salad plate) than you would normally use and be strict with your portions.
- Don’t skip meals and overindulge in one large meal. Spread your food intake throughout the day and make sure you stick to using your normal high protein, healthy snacks (or fruit) between meals.
- If you do choose to have a few drinks in the evening, make sure you drink a pint of water before going to bed.
- Beware of high fat foods such as quiche, sausages, pastry, gravy, biscuits, cakes, desserts, roasted nuts, roasted potatoes, chocolates, crisps, cream, cheese. If you are going to eat these, you need to be aware that they are considered as treats.
- Make sure you have a glass of water to hand and drink water during meal times. This will reduce the temptation to drink high calorie beverages such as coke and alcohol.