Make healthy food choices this Christmas
Dec 14, 2008
IT is Christmas again! This season is always synonymous with over-indulging, which, for many, means multiple lunch and dinner parties.
IT is Christmas again! This season is always synonymous with over-indulging, which, for many, means multiple lunch and dinner parties.
How can you avoid putting on extra weight but still have a great time? It is absolutely possible to keep your waistline after weeks of festivities. However, this requires one to make wise choices of what to eat.
The following are tips on how to choose healthy food without depriving yourself of delicious treats:
Don't go to a party hungry We often eat faster and more when we are hungry and are more likely to overeat. Therefore, eat a wholesome breakfast and lunch to avoid overeating at a dinner party.
Fill your plate with colourful vegetables
Bright-coloured and dark green leafy vegetables are loaded with vitamins and antioxidants. They are also high in fibre, which makes them filling but low in calories. When you fill up your stomach with vegetables, you will be less likely to feel the urge to binge on high-fat or processed foods. Fill your plate half with vegetables, one quarter with lean meat and the rest with a starch of your choice, such as rice or potatoes. Eat slowly and stop when you are full. You do not have to continue eating if you are full.
Watch your portion size
At a party, treat yourself to a nice piece of cake, cookies, chocolate or sweets without guilt, but always watch the amount. Go for small portions. This way you can sample all the different foods. Moderation is always the key.
Limit high fat items:
High fat foods include fried food, cream-based soup, cheese, pies, processed meats such as salami and sausages, some pastries and baked products like cakes and cookies.
Have a home cooked meal: While eating out might be a treat, having a home cooked meal is a great way to make sure your family is getting a very nutritious meal and less money is spent on convenience foods and eating out.
Traditional food is healthy: The high levels of obesity-linked non-insulin-dependent diabetes mellitus (NIDDM) and hypertension in Uganda today are linked to changes in dietary pattern towards high calorie foods such as sugar, refined grain flour, and sweetened beverages.
Therefore, a return to traditional dietary patterns may help to reduce these disease problems because of better balance of calories and beneficial nutrients.
Further more, protective non-nutrient phenolic phytochemicals (against hypertension) are potentially high in traditional foods. Traditional Uganda food includes; matooke, luwombo, millet bread, malakwang, firinda, sorghum, maize, beans, ground nuts, pumpkins, yams, cassava, sweet potatoes, meat(beef, goat), poultry, fish, fruits and vegetables.
Minimize or avoid alcohol
Calories from alcohol are stored in the abdomen. People actually gain weight more easily when they consume alcohol.
Drink plenty of water: alcohol and coffee can dehydrate your body. Drink plenty of water to keep hydrated and help the body's waste elimination processes, (Aim for at least 1.5 liters a day).
Physical activity
Take a nice brisk walk with your loved ones and enjoy their company in the holiday season. 30 - 60 minutes of physical activity, a day, is recommend to stay healthy and help burn unwanted calories.
Try other things besides food
While food is a big part of the festive season, it is not the only thing that matters. Take the time to really enjoy the company of your family and friends. Look for the opportunity to do other things; take a walk, sing Christmas carols, turn on the music and get the family dancing, or play games with the children. If you are traveling up country or have guests, do some sightseeing.
Incase you may have had more alcohol than you should, or eaten much more than you had planned, don’t be too hard on yourself. Learn to be more self controlled, forgive yourself and move on. It's just a little bump on the road and does not have to derail your plans for the rest of the season.
Remember to stay safe during the holidays, don’t drink and drive. Have a Merry Christmas.
How can you avoid putting on extra weight but still have a great time? It is absolutely possible to keep your waistline after weeks of festivities. However, this requires one to make wise choices of what to eat.
The following are tips on how to choose healthy food without depriving yourself of delicious treats:
Don't go to a party hungry We often eat faster and more when we are hungry and are more likely to overeat. Therefore, eat a wholesome breakfast and lunch to avoid overeating at a dinner party.
Fill your plate with colourful vegetables
Bright-coloured and dark green leafy vegetables are loaded with vitamins and antioxidants. They are also high in fibre, which makes them filling but low in calories. When you fill up your stomach with vegetables, you will be less likely to feel the urge to binge on high-fat or processed foods. Fill your plate half with vegetables, one quarter with lean meat and the rest with a starch of your choice, such as rice or potatoes. Eat slowly and stop when you are full. You do not have to continue eating if you are full.
Watch your portion size
At a party, treat yourself to a nice piece of cake, cookies, chocolate or sweets without guilt, but always watch the amount. Go for small portions. This way you can sample all the different foods. Moderation is always the key.
Limit high fat items:
High fat foods include fried food, cream-based soup, cheese, pies, processed meats such as salami and sausages, some pastries and baked products like cakes and cookies.
Have a home cooked meal: While eating out might be a treat, having a home cooked meal is a great way to make sure your family is getting a very nutritious meal and less money is spent on convenience foods and eating out.
Traditional food is healthy: The high levels of obesity-linked non-insulin-dependent diabetes mellitus (NIDDM) and hypertension in Uganda today are linked to changes in dietary pattern towards high calorie foods such as sugar, refined grain flour, and sweetened beverages.
Therefore, a return to traditional dietary patterns may help to reduce these disease problems because of better balance of calories and beneficial nutrients.
Further more, protective non-nutrient phenolic phytochemicals (against hypertension) are potentially high in traditional foods. Traditional Uganda food includes; matooke, luwombo, millet bread, malakwang, firinda, sorghum, maize, beans, ground nuts, pumpkins, yams, cassava, sweet potatoes, meat(beef, goat), poultry, fish, fruits and vegetables.
Minimize or avoid alcohol
Calories from alcohol are stored in the abdomen. People actually gain weight more easily when they consume alcohol.
Drink plenty of water: alcohol and coffee can dehydrate your body. Drink plenty of water to keep hydrated and help the body's waste elimination processes, (Aim for at least 1.5 liters a day).
Physical activity
Take a nice brisk walk with your loved ones and enjoy their company in the holiday season. 30 - 60 minutes of physical activity, a day, is recommend to stay healthy and help burn unwanted calories.
Try other things besides food
While food is a big part of the festive season, it is not the only thing that matters. Take the time to really enjoy the company of your family and friends. Look for the opportunity to do other things; take a walk, sing Christmas carols, turn on the music and get the family dancing, or play games with the children. If you are traveling up country or have guests, do some sightseeing.
Incase you may have had more alcohol than you should, or eaten much more than you had planned, don’t be too hard on yourself. Learn to be more self controlled, forgive yourself and move on. It's just a little bump on the road and does not have to derail your plans for the rest of the season.
Remember to stay safe during the holidays, don’t drink and drive. Have a Merry Christmas.