Make healthier decisions over Christmas and you'll feel the benefit
There's nothing like feeling sluggish when you've got a party or event to be at, so it's time to think about your diet this festive season and make some simple changes.
We all know it's the time for indulgence, but we should all be taking care of ourselves too, and that means thinking about what we're eating.
Nutritionist Fiona Hunter has developed a few simple suggestions for how you can survive the festive season, still be healthy and not miss out on all the fun.
Pack your meals with vitamins: The stress that Christmas brings can increase our requirement for several vitamins and minerals, so it is vital to include vitamin rich foods in your diet at this time of year to compensate. Especially think about including citrus fruits and kiwi fruit, as well as red and green peppers to boost your vitamin C levels, which supports the normal functioning of the immune system.
Choosing small frequent meals and snacks: Particularly choosing snacks based around carbohydrate rich foods when you are busy, either shopping or getting the house ready for guests, will help keep blood sugar levels constant.
Avoid sugary snacks and highly processed foods: These types of foods are generally low in nutrients. Foods rich in complex carbohydrates, such as wholemeal bread, pasta, rice and potatoes will encourage the brain to produce the neurotransmitter, serotonin, which has a calming effect on mood, and it always helps to be calm when hitting the busy high street.
Avoid skipping meals: At this time of year it’s tempting to miss meals, especially if you choose more time in bed over getting up for breakfast after a late night. Studies show that people who eat cereal for breakfast are less likely to suffer from winter colds and flu 4. If you don’t have time or can’t face eating breakfast at home then keep a packet of cereal or some breakfast biscuits in the office so you have something when you get to work.
Build in time for exercise: In between Christmas parties, school plays and late night shopping the chances are you are more likely to skip a trip to the gym during December. If a busy schedule means you don’t have time then walk up the stairs rather than taking the lift when shopping in a department store or hop off the bus one stop early to walk the rest of the way home.
Supplement your diet: If you feel your diet isn’t as healthy as it should be in December then it might be a good time to start taking a supplement. An adjusted multivitamin such as Centrum Men or Women offer tailored benefits to help both genders fulfil their specific nutritional needs, and help maintain a healthy body and mind right through the festive period and beyond.
Stock up the freezer: Make sure your fridge and freezer are filled with healthy ready meals - so when time is short or energy levels are low you can just pop one in the microwave, supplemented with some frozen vegetables such as peas or broccoli.
FIONA HUNTER’S TIPS FOR CHRISTMAS PARTY SURVIVAL:
Tactical snacking: If you’re going to a party straight after work then have a small snack, something like a bowl of cereal, a slice of wholemeal toast or a yoghurt before you go. That way you won’t arrive at the party hungry and tempted to dig into some of the unhealthier snacks on offer.
Avoid temptation: Studies show that the greater the choice of food on offer, the more calories we’re likely to eat5. Rather than trying a little of everything on offer – limit yourself to three or four choices and stick to them. Once you have picked a maximum of four choices put one of each on your plate then move away from that buffet and away from further temptation! Studies have actually shown that being 16 feet or more away from a buffet table will stop you from eating more.
Fill up on water: Make your first drink a large glass of sparkling water - it will help fill your stomach and reduce the temptation to over eat.
Make sensible choices: Pile your plate high with salad, lean meat or seafood and other healthy nibbles before you start on the high fat stuff such as crisps, dips, anything deep fried or made with pastry. If you can’t resist picking then stick to fresh or dried fruits, and vegetables.
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