Festive Calories Don’t Count? Think again!

Festive gatherings, indulgent treats, and irresistible meals – these define the magic of the holiday season! While it’s a time to celebrate and relish delicious food, it can also be challenging for those striving to maintain healthy habits. With a variety of rich dishes and tempting desserts, even the most disciplined can find themselves swayed. But with a little planning and mindful choices, you can enjoy all the season's delightful flavours without sidelining your health goals. After all, staying fit is sure to be high on your list of New Year’s resolutions, right?

Healthy eating matters

The holiday season typically stretches from late November to December, leading to a prolonged period of indulgent eating and often reduced physical activity. In Asian countries, the festive calendar extends even further, with celebrations like Lunar New Year, Hari Raya, and Diwali spanning from January to November, meaning many Asians feast throughout the year! As a result, many of us enter the New Year feeling bloated, sluggish, and yes, a few kilos heavier. Developing healthy eating habits during this festive period can set a positive tone for the months ahead, making it easier to achieve and maintain long-term fitness goals.

Smart eating tips to stay healthy

Plan ahead and set goals: Before the holiday season kicks into high gear, set realistic goals for your eating habits. Decide on non-negotiable treats you want to enjoy and plan healthier meals around them. Think about how you want to feel entering the New Year – energised and healthy. Let that guide your food choices.

Prioritise fruits and vegetables: Incorporate plenty of fruits and vegetables into your meals. They not only provide essential nutrients but also help keep you feeling full, reducing the urge to overeat. Aim to fill half your plate with colourful fruit and veggies, and leave the other half to balance with lean proteins and whole grains.

Go for smaller portions: The sheer variety of food served can lead to the consumption of bigger-than-usual portions. When it comes to rich dishes, choose to have smaller portions. This way, you can sample more foods without overindulging.

Lean on proteins: Lean proteins like turkey, chicken, fish, and plant-based foods (beans and lentils) will keep you satisfied for longer periods. Protein helps maintain muscle mass, especially when your regular exercise routine is interrupted by all that merrymaking.

Practice mindful eating: Savour each bite and enjoy the flavours of your favourite holiday foods. Eating slowly and without distraction can prevent overeating and enhance your meal experience. Pay attention to hunger and fullness cues, and stop eating when you’re satisfied, or 80% full.

Healthy recipe substitutions: Modify traditional recipes to include healthier ingredients. Use Greek yoghurt instead of sour cream, opt for whole-grain flour instead of white flour, and cut back on sugar by using natural sweeteners (honey or fruit puree).

Stay hydrated: Drink plenty of water throughout the day, especially before meals. Staying hydrated is a great way to manage your hunger and prevent overeating. Herbal teas and infused water are refreshing alternatives to sugary beverages.

Limit alcohol consumption: Alcohol adds a significant number of empty calories, and the tendency is also to overeat. If you choose to drink, opt for lower-calorie options like wine or light beer, and alternate with water or sparkling water to stay hydrated.

Bring your own healthy dish: If you’re attending a potluck or holiday party, bring a healthy dish to share. At least then you will have one nutritious option to enjoy.

Embrace balance and moderation: Allow yourself to enjoy the foods you love, but do so in moderation. There’s no need to deprive yourself or feel guilty for indulging occasionally. Balance indulgent meals with lighter options in the days following.

Start the new year right

Once the new year rolls in, many of us feel compelled to go on extreme diets or detox to "undo" the effects of holiday eating. Instead of making drastic changes, take a balanced approach. Setting specific, achievable goals such as increasing your vegetable intake, drinking more water, or committing to regular exercise, can be more effective than trying to overhaul your entire lifestyle at once. Keep in mind that consistency is key, and small, sustainable changes are often the most effective path to long-term success.