As the festive season reaches its peak, many across the UK face the familiar twin challenges of maintaining healthy habits and managing budgets amidst a whirlwind of social gatherings. The temptation of calorie-rich foods and celebratory drinks often leads to unwanted weight gain, which can prove difficult to shift in the new year.
Strategic Snacking and Smart Drinking
Navigating a calendar packed with parties and events requires a simple plan. Research indicates that having a healthy, high-protein or high-fibre snack before heading out can significantly impact feelings of fullness, potentially reducing overall calorie intake later. Opting for a handful of nuts, a tub of yoghurt, or hummus with vegetable sticks can help you stick to your goals while still enjoying the festivities.
When it comes to festive tipples, be wary of marketing claims. So-called 'low-carb' alcoholic drinks often contain a similar carbohydrate content to regular options, with a typical lager holding under 1.5 grams per 100ml. The real source of calories is the alcohol itself. A survey found that 15% of low-carb beer drinkers consumed more because they believed it was healthier. The key advice is to focus on the quantity of alcohol consumed and stay hydrated with water between drinks.
Planning a Healthier, More Affordable Feast
Contrary to popular belief, eating healthily does not have to cost more. An analysis in Victoria, Australia, found that following dietary guidelines cost a typical family A$156 less per fortnight than an average diet including processed foods and alcohol. This principle can be applied to your Christmas Day spread.
Consider swapping processed, pre-prepared items for fresh, seasonal ingredients. Leaner meats like fresh seafood can replace heavy, salted ham, with prawns predicted to be more affordable this year due to favourable conditions boosting supplies. For sides, create fresh salads using in-season produce like cucumber and tomatoes for maximum flavour and value. When roasting vegetables, use healthier oils like olive oil and flavour with herbs instead of salt.
Frozen or canned vegetables are a nutritious and economical choice for out-of-season items, but rinse canned goods to reduce sodium. Making sauces and dressings from scratch avoids hidden sugars and preservatives found in shop-bought versions.
The Power of Breakfast and a Smart Shop
A common mistake is skipping breakfast on Christmas morning to 'save' calories for the main event. This strategy often backfires, leading to increased hunger and a greater appetite for sweets, resulting in higher overall calorie consumption. Studies show that a substantial, protein-rich breakfast, such as eggs on wholegrain toast with avocado, promotes lasting fullness and helps manage appetite throughout the day.
Before hitting the supermarket, create a detailed meal plan and shopping list, checking your cupboards first. Shopping on a full stomach with a list in hand helps avoid impulse buys. To ensure value, compare the price per 100 grams and consider different product formats, like scoop-your-own nuts versus pre-packaged options.
By employing these evidence-based strategies, you can fully embrace the joy and tradition of Christmas feasting without compromising your health or financial wellbeing. The advice, originally published by Nick Fuller, a Research Program Leader at the University of Sydney's Charles Perkins Centre, offers a practical blueprint for a balanced festive season.
