Eat better during party season: food experts show you how
For all that exercise and healthy eating in the lead-up to swimsuit season, the average Australian gains 0.8-1.5kg over Christmas, according to Nutrition Australia.
And research shows that this weight is rarely lost.
However, there are myriad ways to partake in the feasting without sacrificing your health or enjoyment in the process.
Take these tips from our food experts.
Eat before you go out
Arrive at a party on an empty stomach and you’re much more likely to overindulge on all the wrong things, nutritionist Jessica Sepel says.
“I always find eating a protein-rich snack right before a function, such as Greek yoghurt with cinnamon and a little stevia, or some carrot sticks with hummus or tahini, controls my appetite and stops me from binge-eating later when the food comes out.”
Caterer and former MasterChef contestant Renae Smith agrees, adding that she’ll frequently
have a light snack even before a restaurant meal.
“I often grab some sushi or a quick salad so that I’m not hungry when I arrive,” she says.
“It slows you right down so you don’t hoover everything in sight and you’re also less likely to get tipsy in an in appropriate work environment if you’ve already lined your stomach.”
Swap spring rolls for prawns
It’s easy to get stuck into the first platter of baby meat pies and Peking duck rolls you see, but Smith says it’s worth chatting with a waiter to discover what will be coming out so you can make an informed choice.
“I prefer canapés with fresh whole ingredients such as stuffed mushrooms, prawns, oysters and savoury watermelon bites,” she says.
“I eat enough of them so that I only have room for one or two of the ‘bad’ options.” Sepel lists grilled protein and vegie-based canapés as her party go-tos.
“I avoid anything fried or laden with rich sauces.”
Feast on vegetables
Make a beeline for any dish that’s based on leafy greens, root vegies and bright colours, nutritionist Melanie Lionello recommends.
She also uses functions as an opportunity to bulk up her vegie intake.
“We tend to skimp on vegies at the best of times, but Christmas is a season when there are plenty of great options such as asparagus and sugar snap peas on the menu. So I lean towards large, protein-filled salads I know will keep me feeling full all night long.”
Use an entree plate all night
If you’re the type of person who eats everything that’s put in front of you, insist on using an entree-sized plate rather than a dinner plate, Lionello says.
“The food might be great but you need to remind yourself that this probably isn’t going to be the last meal you’ll ever eat so there’s no need to have everything on your plate or go back for more,” she says.
“I always try to eat in a mindful manner, taking the time to think about the taste, texture and sensation of the dish. And I find if I go slow and appreciate what’s before me, I’m far less likely to overeat or make poor choices.”
Match booze with water
Having beverages with water on the side is a great way to stay both hydrated and sober, Lionello
says.
She also keeps a keen eye on refills to avoid losing track of just how much alcohol she’s
drinking.
“I never accept a top-up but instead opt to finish my glass. And I drink plenty of sparkling mineral water between drinks,” she says.
Smith is a fan of preservative-free wine and clear spirits.
“I tend to avoid sugary cocktails, and either limit or cut completely any mixers in my spirits.”
Exercise the next day
Don’t only concentrate on food choices; it’s just as important to stay active during the festive period, Sepel says.
She incorporates training sessions between functions and increases any incidental exercise she does.
“If I know I have a lot of functions coming up, I’ll throw in a few nature walks, a yoga practice at home or a beach swim to help even things out,” she says.
Originally published as How to eat better during party season
