The festive season is a great time for catching up with family and friends but it can also be a time of over-indulgence.
Darling Downs Hospital and Health Service Director Nutrition and Dietetics Welma Joubert is providing tips for local residents to help keep their New Year’s resolutions diet-free.
“The first thing you can do is just to eat less,” Ms Joubert said.
“You can still enjoy a little bit of everything you love but take smaller portions.
“Avoid overloading your plater with a mountain of food as you will most likely regret it later. Prevention is always better than the cure!”
“During this time year, we often attend a lot of parties which can present a challenge when it comes to watching what you eat.
“Try having a small snack before you go to a function. Suitable foods include a handful of raw natural nuts, vegie sticks with hummus, a boiled egg, organic trail mix or a two-egg omelette with mixed vegetables.
“These snacks contain protein which helps satisfy hunger and prevents over-eating later, especially after a glass or two of alcohol,” she said.
“If you do need to eat at a party, pile up the vegetables and salads on your plate. The more of these that you eat, the more nutrients your body receive and there is less room for other not so good choices.
“A great way to consume more vegetables is to make a freshly squeezed green vegetable juice. Combine celery, cucumber, cos lettuce, parsley, ginger and a little green apple – your liver and skin will love it!” Ms Joubert said.
Another strategy residents can implement is eating slowly.
“Chewing your food thoroughly helps to slow the eating process and gives our brain a chance to keep up with our stomach and tell us when we are full, as well as optimising the digestion and absorption of the food we are eating.
“You should also limit sugar and alcohol and practice saying no to both when you need to or want to.
“The amount of sugar in a couple of pieces of fruit plus a teaspoon of refined sugar or honey is as much as the body can generally cope with. Any excess will wind up on your hips or belly.
“Sugars can be hidden in all manner of processed foods, so read ingredient lists where possible.
“Enjoy one or two standard alcoholic drinks in a day, while maintaining at least three alcohol-free days per week for healthy liver function. Drink less if you are trying to lose weight.
“In the end, it is all about deciding to do things differently this Christmas season,” Ms Joubert said.
“It is easy to blame the time of year and over-indulge but by taking responsibility for your actions and sticking to your regular exercise regime you can minimise the impact of the festive season on your waistline,” she said.
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