Stay Healthy This Holiday Season: Top Five Tips from a Dietitian

1. Handle hunger before social occasions

Making good food choices and eating smaller portions becomes incredibly difficult when you are hungry. Hunger hormones exist to make us eat and you don’t want to fight these urges while you are surrounded by delicious foods.

Avoid the battle by managing your hunger before you go. Eat a snack or light meal that you know will keep you satisfied for the first few hours of the event, so that you can enjoy the foods that are offered in a gradual and controlled way.

Some examples of filling snacks include:

- Greek yoghurt mixed with nuts
- Whole-grain crackers with tomato and avocado
- Fresh fruit with handful of nuts
- 1 slice grainy bread with avocado and feta
- Flat-white or cappuccino with a piece of fruit

2. Grazing plate

Grazing plates can be used for lots of scenarios, but during the Christmas period I think they are particularly good for:

- Warm summer nights when you do not want to cook
- Meals after a big Christmas lunch when you are looking for something light and nutritious

Grazing plates are light, quick to prepare and contain a balance of nutrients. They are a much more nutritious option than something you might grab from the pantry such as toast, crackers or muesli bars.

You can pick what foods you prefer on your grazing plate, but I would recommend trying to find one food from each food group. For example:

1. Vegetables e.g. snow-peas, cucumber, capsicum, carrots
2. Dairy e.g. cheese or a yoghurt-dip
3. Fruit e.g. blueberries, strawberries, sliced apple
4. Wholegrains e.g. grainy crackers, grainy bread
5. Meat or high-protein alternative e.g. smoked salmon, nuts or boiled egg

Here is an example of one of my summer grazing plates

3. Try some no alcohol alternatives

You may find yourself invited to social events where you are asked to bring your own drinks. There are plenty of no-alcohol alternatives on the market now with interesting flavours to try.

Cutting back on alcohol helps you to cut back on calories, because most of the calories in these drinks comes from the alcohol itself.

Some alcohol-free drinks to try are:

- Sparkling alcohol-free wine - if you find this too sweet, try mixing it with soda water and ice for a refreshing glass of bubbles
- Alcohol-free beers
- Kombucha
- Diet ginger beer
- Low-sugar cranberry juice mixed with soda water and fresh lime

To view our July article on Alcohol free alternatives click here

4. Avoid the ‘stuff it’ mentality

The ‘stuff it’ mentality is a nuisance thought that pops up after you eat something you feel you shouldn’t have. The thought is something along the lines of ‘I’ve stuffed up my healthy eating now, so there is no point eating healthy for the rest of the day.’

We are more at risk of these types of thoughts during the festive period because we are out of our usual routine and being offered more treat-type foods. People following diets with strict rules also experience these thoughts more often.

If you choose to eat a bigger meal or try some of Sharon’s famous rocky-road, I would encourage you to enjoy it! If you start noticing those guilty thoughts or voices telling you to give-up on the rest of the day, practice dismissing them straight away.

There is no reason to feel guilty for enjoying something a bit different. The damage is not done by having a treat, it can make a big difference though if you don’t eat well for the rest of the day.

5. Use the warm weather to establish a physical activity routine

In Australia we are lucky to have our Christmas holiday period coinciding with warmer weather. This is a perfect time of year to enjoy some morning walks or after-dinner evening strolls. If you do not do regular, planned physical activity, summer is the perfect time to start.

My top 3 tips to make this stick are:

1. Select a time of day when you are most likely to be active and commit to being active at a specific time.
2. Set a goal for how many days you will complete this scheduled physical activity
3. Start tracking your activity by either keeping track on a calendar, using a step-counter on a Smart Watch or by creating your own activity tracker.

Keeping track of physical activity is a great way to acknowledge your efforts and stay on track. I like to use the rule ‘it’s okay to miss a day, but don’t miss two in a row.’

Final thought:

The holiday season doesn’t have to be a time of stress for those managing their health, especially with diabetes. By implementing these five practical tips you can enjoy festive gatherings while maintaining your health. Remember, it’s about balance and making mindful choices that allow you to indulge without guilt. Cheers to a festive time filled with good food, great company, and a commitment to your health!