We’re heading straight into the most social and indulgent period of the year, and between the food-centred celebrations, flowing champagne and our exercise routine taking a backseat, it’s enough to derail anyone’s diet.
But after a long year, Christmas guilt is the last thing you need. So, we spoke to CSIRO Total Wellbeing Diet nutrition manager, dietitian Ali McIntosh, about some simple healthy eating tips over the silly season.
"There are definitely ways we can be more mindful of the choices we make when it comes to the festive season to help keep us feeling good and active throughout this time," she says.
1. Manage your appetite
Going to parties hungry can weaken your resolve, says McIntosh.
"Eat a healthy snack before the party so you don’t arrive starving. And prioritise a low GI, high protein breakfast – especially on days when you have a Christmas event. This can help minimise cravings throughout the day."
2. Break up the booze
After-work drinks. Cocktails with friends. A glass of wine to celebrate the holidays. It can be really hard to avoid alcohol over Christmas and New Year’s.
“Alcoholic drinks are usually energy-dense (meaning they’re high in kilojoules) but offer no health benefits. Plus, you’re more likely to ditch your diet when you’re tipsy," says McIntosh.
“Reduce the amount you drink by having a glass of water between each drink and opt for lower-sugar mixers such as soda water or mineral water. Skip other energy-dense drinks like soft drinks and fruit juice and opt for a sparkling water with fresh lemon or lime instead.”
And try one of the many new non-alcoholic wines now available.
3. Stand every hour
“If you’re going to indulge at a party with some wine and nibbles then at least burn some calories while you’re doing it. Stand, rather than sit, at parties,” she says. “And dance! Dancing is a great way to burn some extra energy.”
4. Bringing a plate? Here's where to start
If you're bringing a plate of food to your festive gathering, offer to make something healthy. McIntosh says a fresh salad is always a welcome addition.
"Salads and veggies are an easy way to add volume to a meal without the extra kilojoules. They also are vibrant and look great on the table. Mango and avocado salad; watermelon, mint and feta salad; and roast veggies are all great, colourful options. Choose a vinegar or oil-based dressing and leave it on the side so people can add a small amount themselves.”
See more healthy salad recipe ideas here.
For desserts, you can't go wrong with summer fruit.
"Fruit is so juicy and sweet this time of year: cherries, mangoes, watermelon can be a delicious and healthy alternative to other festive sweets."
5. At celebrations, think strategically
When you’re at a festive celebration, don’t just mindlessly munch on whatever you see as you catch up with friends and family. Keep track of what, and how much, you’re eating.
“If you’re at a BBQ, buffet or sharing meal, view all your options first. Stick with one plate and make it colourful with salad and veggies. Eat mindfully, savouring each mouthful, placing your utensils down with each mouthful.
“If it is a cocktail-style party, grab a small plate and try to choose the vegetable-based or fresh seafood-based options that come around such as prawn or grilled chicken skewers and veggie rice paper rolls. Avoid the deep-fried options such as tempura prawns, arancini balls and spring rolls – and don’t feel like you must try everything that comes around.
“Always have a glass of water in one hand to give your hands something to do. Listen to your body, eat if you are hungry and finish when you feel satisfied (not full!). This applies in every situation and can help if you move yourself away from the food and enjoy the company.”
6. Plan ahead to stick to your budget
If you're on a tight budget this year, like many of us, you can still focus on healthy eating.
"Make a list and check it twice. Spend some time preparing and planning your meals, write a shopping list and stick to it. Limit portion sizes – if you’re entertaining, think about how many people are coming and how much food you actually need per person. People will always bring snacks or extras, so you will never be short on food!"
Then make the most of your leftovers by storing them properly in sealed containers and trying new ways of cooking with them.
7. Schedule healthy days
Fitness trainer Tiff Hall recommends enjoying festive occasions and then scheduling healthy days when possible to balance It all out.
"I like to indulge at the end of the year," she says. "People are always shocked to hear me say that! If I've got parties and events, I just try to bookend them with a healthy day either side.
"It's important to stick to your routine during the festive season and make sure you're still exercising, because it regulates your hormones and your appetite and it'll help stop you craving sugar all the time."
8. Gift yourself (not your appetite)
Need some motivation to stick to our healthy eating tips?
“A new pair of shoes, a great party dress or a massage are great motivators to stick to good eating habits and regular exercise,” says McIntosh.
9. Go easy on yourself
While you're indulging more than usual at this time of year, you may put on a small amount of weight. But don’t be too hard on yourself – this can be temporary and you’ll be able to get back on track.
"Weight fluctuation is normal on a daily basis even outside the festive season. Once you're back into your normal routine you will see that come off and return back to baseline.
"What you do on a regular basis is what is important and this is what will make the difference to your long-term health.
"My advice is to enjoy the time spent with your loved ones: be mindful of your choices and where possible, select healthier options but most importantly, be present and enjoy yourself. Once the festive season is over, you can focus on establishing a normal routine, and everything else will fall back into place."
Explore Healthy Food Guide's Christmas recipes here.
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