{"id":18967,"date":"2023-12-17T12:00:11","date_gmt":"2023-12-17T10:00:11","guid":{"rendered":"https:\/\/getitmagazine.co.za\/pretoria\/?p=18967"},"modified":"2024-05-30T15:36:24","modified_gmt":"2024-05-30T13:36:24","slug":"how-to-handle-the-holidays-according-to-dieticians","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/pretoria\/blog\/2023\/12\/17\/how-to-handle-the-holidays-according-to-dieticians\/","title":{"rendered":"How to handle the holidays, according to dieticians"},"content":{"rendered":"

South Africa\u2019s long Summer holiday brings welcome relief after the hard-working, high-pressure year as well as well-deserved opportunities to fully enjoy festive traditions and indulgences.\u00a0<\/strong><\/h4>\n

You want to make the most of the special times but also find the balance with your healthy lifestyle goals and habits.
\nHere\u2019s how four South Africa Registered Dietitians and spokespeople for ADSA<\/a>, (Association for Dietetics in South Africa) are going to approach personal and family well-being over the holiday season.<\/p>\n


\nDietitian Zama Khumalo puts ‘silly season’ into perspective:<\/strong><\/p>\n

One of the key aspects of achieving your healthy lifestyle goals is listening to your body \u2013 especially when it comes to cravings that all too often are the bane of healthy lifestyles. During the summer holidays, we can experience a lot of cravings. For instance, it\u2019s hot, and you just want to cool down with a nice, cold and often sugary beverage. One of my favourite things about the South African summer holidays is the opportunity to explore how to incorporate cravings into the ways I manage my healthy lifestyle.<\/p>\n

The challenge: lots of braais and desserts! <\/em><\/strong><\/p>\n

There\u2019s a parade of parties and end-of-year functions, family get-togethers and braais with friends.\u00a0 It\u2019s a social whirl centred around food and drinks, raising challenges when it comes to health and nutrition. I personally try to listen to my body. I avoid depriving myself of the treats I may crave at that family braai – everything is allowed in moderation! So, a small slice of my aunt\u2019s famous custard pudding is allowed. The great thing about the holiday food spread is that there are generally lots of salads or light vegetable side dishes, so I take advantage of this and pack my plate with more vegetables and salads and pick the leaner pieces of meat. This way I get to enjoy the festive meal but stay aligned to my healthy lifestyle. Because of the great weather, it\u2019s easy to focus on physical activity as well \u2013 even on vacation away from home, you can have a daily swim, walk along the beach promenade or play an active game in the park with family or friends.<\/p>\n

ADSA spokesperson, Kelly Scholtz on feeding the family over the holiday:<\/strong><\/p>\n

The summer school holiday means that the routine isn\u2019t the same, which is fabulous, but many parents will still be working while their children are already on holiday. I have a handful of anchor habits that I keep track of, to ensure I am staying focused on wellness and that keep me feeling in control of my health when I\u2019m busy. For example, I aim to drink 2 litres of water or herbal tea and to consume 500g of vegetables and fruits every day. I aim to make time for my own yoga practice, or at the very least 5 minutes of stretching at the end of the day. I use a simple meditation and breathing practice daily to keep my mind calm and focused, and I aim to take at least one walk in nature every week.\u00a0 Our bodies need habits like these to stay healthy.\u00a0 So, during the changes that the holiday brings to our routines, define a few anchor habits, and keep track of these.<\/p>\n

Kelly’s healthy eating hacks for the holidays<\/strong><\/p>\n

For me, holiday time means a little more time than I usually have to plan meals and cook a variety of foods; more time outdoors and more time for exercise to balance out the indulgences!\u00a0 So, providing balanced family nutrition can feel easier.\u00a0 My main nutrition challenges are around making time to buy and prepare healthy food that we all like every day, and that doesn\u2019t cost a fortune. I tend to prepare quite simple meals during the week that I know will work for children and adults, with a focus on health and nutrition.\u00a0 I have a rotation of dishes like roast chicken and veg, spaghetti bolognaise with lots of grated vegetables, a mild chicken or vegetarian curry, macaroni cheese with wholewheat pasta and pureed cauliflower, wraps with chicken or mince and salad, stir fry with noodles or fried rice, lots of vegetables and any lean protein. If I run out of time or ideas, then a quick veggie omelette or frittata works well. When it comes to the festive season, we continue to eat lots of vegetables, fruit, salads and other healthy food, but we might add in a few more indulgent foods when we are entertaining.<\/p>\n

Anchor habits help, and enjoying the festivities is essential<\/strong><\/p>\n

Holidays come and go and represent a very small percentage of the year. The festive season is a time to celebrate and socialise with friends and family. A good relationship with food includes being able to take part in festivities, so I would encourage you to enjoy your holidays and, where you can, try to include healthy options and enough water so that your body is still nourished and hydrated while you are having fun.<\/p>\n

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ADSA spokesperson and registered dietitian, Nelile Nxumalo keeps it simple:<\/strong><\/p>\n

The main healthy lifestyle challenge over the holidays is trying to keep myself and family on track when it comes to maintaining healthy food choices. Typically, we live a very simple lifestyle.\u00a0 I particularly enjoy weekend braais and lunches with family and friends. I prepare awesome curries and Sunday 7-colour meals are my speciality.\u00a0 However, during the holiday, we always have huge family gatherings, so there\u2019s a greater amount and variety of food options available which can make it tricky to keep focused on healthy eating.<\/p>\n

I have a few strategies that help keep things on track:<\/strong><\/p>\n