Eat Smart Dietitians Top Tips for Surviving Christmas

 Plan ahead

– Fail to prepare = prepare to fail. Planning everything from your meals, your shopping lists and even exercise. Planned meals and shopping lists will make you less likely to stock up on unhealthy treats for those “just in case” moments. As for exercise, make it a date with yourself, write it in your diary and don’t cancel on yourself.

Stay active

– We all indulge over Christmas so offset a few of the extra kilojoules by keeping regular with physical activity, and even increasing it. Try new things to keep active, organize family outdoor activities or games, go for a walk with friends rather than coffee and cake. Whatever it is, commit to one hour of physical activity every day. Yes, even Christmas Day!

Keep regular meal times

– Just because you know there’s going to be extra food on offer at meals don’t skip meals in the lead up. This will likely leave you feeling hungry and overeating on unhealthy foods…..Keeping regular meal and snack times will also prevent constant grazing.

Choose foods wisely 

– At meal times fill up on fresh seasonal salads, vegetables and lean meats. Make use of the gorgeous summer fruits available. Limit stuffings, gravies and fatty cuts of meat. Pick treat foods you really enjoyrather than nibbling on stale chips or cheap chocolates….hold out and enjoy that piece of Christmas pudding!

Watch the drinks

– Alcohol and sugary drinks can pack a punch with calorie. Stay hydrated, alternate water with alcoholic beverages, volunteer to be designated driver or make flavoured sparkling water with fresh fruits and mint.

Relax and Enjoy

– Eat slowly, enjoy and savour every mouthful of your favourite foods. Ditch the food guilt, don’t dwell on a bad meal and don’t let a bad day turn into a bad week. Take time out for yourself, relax and enjoy the time with family and friends.

Food for thought: Three kilos is the average weight gain over the Christmas and New Year period. That means something like an additional 600 calories each day…

• • 600 calories= 
    • 1 bottle + 1 glass of champagne OR
    • 5 full strength beers OR
    • 3 mince pies OR
    • 2 large slices (200g) fruit cake OR
    • 300g turkey meat with skin OR
    • 7-8 small roast potatoes (cooked in fat) OR
    • 7 rum balls OR
    • 1 ham and cheese croissant OR
    • 130g chocolate covered sultanas (2 large handfuls)

Eat Smart are available for consult at Gold Coast Physio & Sports Health with appointments by phone (07) 5500 6470