Enjoy Christmas lunch, keep the weight down
Dec 21, 2008
ONE of the most important features of Christmas is food. The combination of good food, drink, music and fun is almost impossible to resist.
By Fred Ouma
ONE of the most important features of Christmas is food. The combination of good food, drink, music and fun is almost impossible to resist.
Christmas normally involves over-eating, drinking and consuming excessive amounts of sugars and fats. The result, according to health experts, is unwanted weight gain over the season.
“What complicates matters is the tendency to skip the gym or exercise to accommodate the many functions and Christmas shopping,†says Robert Katsigazi, a physiotherapist at FRESCO Centre. “Unfortunately, we see and feel the negative results only after the season.â€
However, Christmas need not mean the end of your diet or a struggle through January to compensate. There are ways to keep your diet healthy during the Christmas season.
Moderation
Keeping things in moderation is key. Some tips:
Eat small portions or reduce the number of portions, especially for desserts. Eat slowly, take small forkfuls and chew until food is gone. Use a smaller plate — your mind will still consider it full
Where there are choices, take a little of many things rather than lots of one thing. This ensures you are getting a balanced meal and not overloading on fatty foods
For every glass of alcohol or soft drink, have a glass of water. Water fills you up, has no calories or side effects, is cheap and will help wash out the excesses
Help clear the table as soon as everyone has finished eating rather than sitting and picking at leftovers
Make your own mixed drinks with natural fruit juice instead of canned or bottled drinks
Do not be afraid to take things home for later
Only put out some of the available food so people do not serve too much. Bring out more when it is required
Always eat before attending a party. Try cereal, yoghurt or fruit. When you are full, you will be less likely to eat everything you see
Alternatives
Always look for the healthier alternative. Here are some ways to reduce the fat content and increase the nutritional value of Christmas foods:
Vegetables
Keep vegetables as close to raw as possible. Do not overcook them
Consider a salad rather than vegetables cooked in fat
Use spices and herbs to flavour vegetables, not butter or a creamy sauce
Steam vegetables rather than boiling them. It is a healthier and tastier option
Consider a spicy potato salad instead of salad with mayonnaise
Avoid bacon, crisps and salami in salads
Serve baked potatoes with with yoghurt, low fat cream or cheese instead of butter
Salad dressings can liven up a salad without adding calories. Try lemon or lime juice, vinegar and fresh herbs
Vegetables grilled over a charcoal fire are delicious and exotic Try a platter of mixed grilled vegetables
Meat
Trim as much fat as possible from meat before cooking
Serve some fresh fish instead of red meat
Baste meats with lemon juice
Where possible, barbecue or grill the meat instead of roasting it,
If cooking pork, remove all rind and fat before cooking
Desserts
Supply a fruit platter or fresh fruit salad
Do not serve the crust of desserts such as cheesecake
Fruit mixed with yoghurt and frozen is a delicious treat. Add some melted chocolate to make it more attractive
Make a cake with mashed fruit instead of oil
Instead of one whole egg, try using two egg whites instead.
Instead of a bowl of chocolate for children, why not have a bowl of grapes or strawberries?
ONE of the most important features of Christmas is food. The combination of good food, drink, music and fun is almost impossible to resist.
Christmas normally involves over-eating, drinking and consuming excessive amounts of sugars and fats. The result, according to health experts, is unwanted weight gain over the season.
“What complicates matters is the tendency to skip the gym or exercise to accommodate the many functions and Christmas shopping,†says Robert Katsigazi, a physiotherapist at FRESCO Centre. “Unfortunately, we see and feel the negative results only after the season.â€
However, Christmas need not mean the end of your diet or a struggle through January to compensate. There are ways to keep your diet healthy during the Christmas season.
Moderation
Keeping things in moderation is key. Some tips:
Eat small portions or reduce the number of portions, especially for desserts. Eat slowly, take small forkfuls and chew until food is gone. Use a smaller plate — your mind will still consider it full
Where there are choices, take a little of many things rather than lots of one thing. This ensures you are getting a balanced meal and not overloading on fatty foods
For every glass of alcohol or soft drink, have a glass of water. Water fills you up, has no calories or side effects, is cheap and will help wash out the excesses
Help clear the table as soon as everyone has finished eating rather than sitting and picking at leftovers
Make your own mixed drinks with natural fruit juice instead of canned or bottled drinks
Do not be afraid to take things home for later
Only put out some of the available food so people do not serve too much. Bring out more when it is required
Always eat before attending a party. Try cereal, yoghurt or fruit. When you are full, you will be less likely to eat everything you see
Alternatives
Always look for the healthier alternative. Here are some ways to reduce the fat content and increase the nutritional value of Christmas foods:
Vegetables
Keep vegetables as close to raw as possible. Do not overcook them
Consider a salad rather than vegetables cooked in fat
Use spices and herbs to flavour vegetables, not butter or a creamy sauce
Steam vegetables rather than boiling them. It is a healthier and tastier option
Consider a spicy potato salad instead of salad with mayonnaise
Avoid bacon, crisps and salami in salads
Serve baked potatoes with with yoghurt, low fat cream or cheese instead of butter
Salad dressings can liven up a salad without adding calories. Try lemon or lime juice, vinegar and fresh herbs
Vegetables grilled over a charcoal fire are delicious and exotic Try a platter of mixed grilled vegetables
Meat
Trim as much fat as possible from meat before cooking
Serve some fresh fish instead of red meat
Baste meats with lemon juice
Where possible, barbecue or grill the meat instead of roasting it,
If cooking pork, remove all rind and fat before cooking
Desserts
Supply a fruit platter or fresh fruit salad
Do not serve the crust of desserts such as cheesecake
Fruit mixed with yoghurt and frozen is a delicious treat. Add some melted chocolate to make it more attractive
Make a cake with mashed fruit instead of oil
Instead of one whole egg, try using two egg whites instead.
Instead of a bowl of chocolate for children, why not have a bowl of grapes or strawberries?