Trying
not to indulge not only seems like a remote possibility, it can also be a
frustrating experience.
Well...
here's a piece of good news. Maybe you don't have to avoid them
completely.
Don't
Give Up Healthy Eating Habits
There's
no reason to abandon a healthy diet, while enjoying great food that is
invariably a part of festivities. Discovering a few strategies will allow you to
have a small treat without it escalating into a full-blown pig-out. Simply, cut
back on your 'excesses' (fat/sugar) and hold on to your 'essentials' (fruits,
vegetables, whole-grain cereals and lean protein foods).
Check
Your Portions
Use
smaller plates.
Serve
yourself a reasonable portion: Start with vegetables but watch out for the
starchy ones.
Avoid
munching directly from packets.
Use
small servings of your favourite foods because there will be a lot to choose
from.
Do
not waste your calories on food you can consume any time of the year; Eat
something that's served only at festive time.
Avoid
second servings.
Plan
ahead
Keeping
in mind one heavy meal, go light on the others. Eat small, lower-energy meals
when not socialising so you can enjoy festive foods when you visit family and
friends. People tend to overeat at events when they're hungry. Drink water to
fill you up or have a small lunch, a piece of fruit or salad before you leave
the house. If you go to a dinner hungry, you may fill up on high-calorie,
high-fat appetisers even before the meal is served.
Eat,
drink and be merry!
Food
is one of the pleasures of holiday festivities and social gatherings. If you
are trying to eat a healthy diet, you do not have to avoid celebrations or
resign yourself to a few extra kilos. All foods - even festive foods - can fit
into a healthy eating plan.
Cut
Back On Fatty Foods
Fats,
the most concentrated source of energy (9 kcal/gram of fat), need to be tackled
first. Some ways to do this:
Make
or buy baked snacks instead of fried ones. Chivda can be made with roasted
'poha'.
Try
eating vegetables and dals with phulkas or steamed pulao, instead of puris and
parathas or even biryani.
Modify
your cooking methods - use minimal oil and non-stick pans.
Eat
nuts in their natural form rather than fried, salted or sugared.
Use
skimmed or low fat milk and milk products to prepare sweets.
Remember,
alcohol also counts as fat calories.
Madhavi
Trivedi is a Nutritionist and Healthcare Consultant
Lay
Off Refined Sugar Stuff
Sweets,
desserts, chocolates, ice-creams and soft drinks - foods made with refined
sugars, provide empty calories at the cost of essential nutrients.
Grab
fresh fruits instead of dessert whenever possible.
Try
home made sweets with low sugar and fat instead of buying commercial ones.
While
planning a meal with a high calorie sweet, restrain yourself with regard to
starchy or sweet foods in the main course. Also, however enticing the main meal
is, save place for dessert so as not to stock up on your calories.
Lime/fruit
juice and ice tea are wiser choices for soft drink lovers.
Don't
Try To 'Diet'
Trying
to lose weight during this time may be a self-defeating goal. Instead, strive to
maintain your weight and leave weight loss for another time of the year that is
not so busy and stressful.
Beware
Of The Socialising Scene
We
tend to consume 50 per cent more calories when we socialise. Either we let go of
our inhibitions or we are too timid to deny the 'calorific attacks' on our
plates. Consciously monitor what's on your plate.
Slow
Down Your Eating
Savour
your favourite foods by eating slowly and counting your bites. This way, you
will be able to keep track of how much you are eating before satiety without
being overstuffed.
Exercise
Exercise
relieves stress, regulates weight and can act as an appetite suppressant.
Physical activity is essential at this time of the year to help burn the extra
calories. It can be as simple as taking a walk around the block after a family
dinner. This is a great way to spend time with family and friends and burn some
calories at the same time.
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