As excess and indulgence reaches its apex for the year, an average of 8,640 calories are consumed through our gluttonous appetite for mince pies alone.
Us Aussies are quite partial to a bingeing session, with Christmas being a common time when loosening of the belt occurs. On average Australians gain 0.8-1.5kg over the Christmas period. One to two kilograms might not sound like much but researchers have identified that weight gained over the holiday period is rarely lost.
Coast Sports resident Nutritionist, Jo Allan highlights that ‘Christmas should not be an excuse to completely lose control of your diet and nutritional habits’. By following these simple and easy to follow tips you can enjoy the festivities and watch your waistline.
Top tips to help you avoid gaining extra weight over the silly season:
Fill up before
Avoid going hungry to parties. Eat something healthy and light prior to reduce your chances of snacking on high calorie party food. Some healthy snacks include low fat yoghurt, sushi, carrots and low fat dip, or a salad sandwich.
Don’t try to lose it over xmas
Be realistic and don’t try to lose weight over the Christmas season. Instead, aim to maintain your current weight.
Size does matter
Watch your portion sizes and even try using a smaller plate so that you can enjoy the festive cuisine but in moderation. You can fill up on foods from the foundation layers of the Healthy Eating Pyramid. These foods include vegetables, legumes, fruit and grains foods.
Drink in moderation
Drinking alcohol (1 or 2 standard drinks a day) may add to the enjoyment of your festive events, but over-consuming alcohol can lead to weight gain. If you have a drink, watch the portion size and be careful of the over enthusiastic refiller. Be aware and alternate with water and non-alcoholic beverages.
Move it
Don’t just sit all day eating and drinking this xmas, get out and move! Play with the children, partake in the family cricket game, go for a walk before and after the meal, and help with the cleaning up. Ask for a Coast Sport Pilates package for xmas and get proactive.
[one_second]Party foods you can indulge in:- Vegetable sticks, pretzels, rice crackers
- Hummus, beetroot, tzatziki, avocado dip
- Sushi
- Sandwiches, quiches
- Fruit salad with yoghurt[/one_second]
- Creamy dips
- Pies, sausage rolls, spinach triangles
- Chips, corn chips
- Lollies, candy canes, chocolates
- Cakes and slices with cream
- Alcohol[/one_second]
Enjoy Christmas, but try not to enjoy it too much or next year you might find yourself on the naughty list. For advice on effectively managing your diet and nutrition, please contact Coast Sport on (02) 4356 2588 and book your appointment with Jo Allan, our nutritionist, today.
This blog has been prepared by Coast Sport Accredited Sports Dietitian Jo Allan.
Use the button below to book an appointment online with Jo!
References
http://www.nutritionaustralia.org/national/resource/tips-beat-christmas-bulge#.WE6E3PIUqYg.email
Foodsense. Consumer Reports on Health: Dodge holiday weight gain without missing the merriment. Dec 2002
Hull H et al. The effect of the holiday season on body weight and composition in college students. Nutr Metab. 2006;3(44)
Alcohol.gov.au [Internet]. Department of Health and Ageing [updated 2011 May; cited 2011 Oct] Available from www.alcohol.gov.au
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