Fearing all that festive feasting? Don’t. With a few simple tweaks, you can enjoy all this special season has to offer without compromising your wellness goals.
Ah, December. Time to relax and reset. Time to linger over tables groaning with goodies. To toast the old year and the new, and to reward yourself for all your efforts during the past 12 months. Sadly, that also means that it’s time to watch all your hard-won wellness gains slip out of sight…
Not necessarily, says dietitian Aziwe Booi. Sure, no one wants to do mental calorie calculations when they’re supposed to be enjoying a festive feast – and the good news is that you don’t have to. “Remember that your relationship with food is a journey. There’s no fun denying yourself an indulgence – but you don’t need to berate yourself if you do eat more extravagantly than usual. Enjoy it and move on.”
Aziwe points out that pouring extra brandy sauce on your Christmas pud isn’t likely to cause lasting damage to your waistline. But, in case you’re worried that three weeks of ongoing celebrations will leave their mark, it’s good to put things in perspective. “Much as this season is heavy on events, you’ll probably attend only one brunch, cocktail party or dinner each day. That means you have plenty of other ‘food opportunities’ to make up for meals where you may not be eating nutrient-dense foods, or where the food might be a bit richer than you’re used to.” In other words, if you know that you’re not going to be able to resist seconds at that family dinner, keep breakfast and lunch on the light side, and try to include as many colourful vegetables as possible.
If you’re the one hosting, so much the better. “Many of us have lots of family visitors at this time, and the thought of entertaining large crowds can be stressful. But you can make it fun and keep it healthy,” Aziwe points out. Her go to? A burger bar. Sneak in nutrients where you can. Wholewheat or seeded rolls for extra fibre, loads of veggie toppings (lettuce, tomato, onion, gherkins are the obvious, but what about smashed avo or caramelized mushrooms) and lean proteins like chicken breasts or lean mince. Even pizza night can get a healthy spin. Buy your base from your favorite supermarket (or make your own with a mix of flour and oat bran for added fibre), sprinkle with low fat cheese, and make sure you have lots of fresh toppings available. Cherry tomatoes, shredded chicken, peppers, mushrooms, baby spinach, and onion all make great options.
What about those days when you’re not sure what’s going to be on the menu, but you’re pretty certain it’s going to be something on the decadent side? In this case, says Aziwe, it’s a good idea to volunteer to bring a salad – that way, whatever your hostess dishes up, you can be sure there will be some vitamin-packed veg. Heap your plate, so that you fill up on the healthy stuff first. If you’re craving potato salad, make it more nutritious by keeping the skins on and using a low-oil or lite mayonnaise.
Planning a braai? Again, look for leaner cuts of protein – ask your butcher to cut portions with less fat. Chicken can be a challenge even for braai masters, because it’s the skin that provides the most taste – but also the most fat. Beat this problem by letting it steep in marinade for several hours then braaing in foil to retain succulence. Or consider fish – a seafood braai is absolutely deliciously, naturally low in fat, and flavourful even if you cook it with nothing more than herbs and lemon juice.
Cocktail parties are notoriously tricky. First of all, it’s easy to lose track of just how many little canapes you’ve munched, so, the trick here is to fill up at home. Eat a proper lunch (or dinner) before you head out and you’ll be less tempted to pick mindlessly at the offerings. If the event involves a buffet, be sure to take a side plate rather than a large one. You’ll still be able to get a taste of everything, but you won’t have as much space to fill with food.
The other reason cocktails pose a challenge for the conscious eater is because drinks are part and parcel of the event – and our increased alcohol intake is one of the main reasons we gain weight over the festive season, Aziwe says. Luckily, there are plenty zero option drinks now on the market, including wines and gin. There are also loads of low-calorie and lite versions available. But, if you’re not mad about these, try to balance your intake by drinking one glass of water for every alcoholic beverage you enjoy, helping you to drink less. It also helps to use sugar free mixers for cocktails. Finally, drinking on an empty stomach is a recipe for disaster, so be sure to eat something before you imbibe.
“Food can be so much fun. If you follow some basic guidelines, you’ll be able to enjoy it all without experiencing any regrets: Eat until you no longer feel hungry, rather than until you feel sick, take small portions and give yourself at least 15 minutes after a meal before you go back for seconds. Healthy eating is a lifestyle, so even if you indulge more than you should this month, you can get back on track in January,” Aziwe says.
Details: healthwithazi.com; @healthwithazi on Instagram.
Text: LISA WITEPSKI. • Photo: Siphosethu Fanti
