Top tips for staying trim over the festive season
by Pieta Cedaro APD (Consult Dietician)
At this time of the year for many good eating habits go out the door -that is until New Year comes along. With Christmas fast approaching the numerous parties and their associated drinks and nibbles can fast undo a year of positive healthy habits and result in those dreaded additional Christmas kilos. However there is no reason why you cannot still enjoy the silly season and stay trim and terrific just follow the 12 tips below for healthy party snacking.
1. Never party hungry. Always have a light snack before going out such as fruit toast, baked beans on wholegrain toast, tuna and salad, no fat yoghurt and fruit, low fat smoothie or even a small bowl of natural muesli and low fat milk these are all low fat slowly absorbed fibre-rich snacks to keep the hunger pangs at bay.
2. If something more substantial is on offer then take it. Many people
think by snacking they will not eat as much-WRONG. Most party snacks are
only bite size but are packed with extra fat and energy and are not really
filling so the eating happens fast and the kilojoules multiply quickly. In
contrast sandwiches with lean ham or turkey breast and salad (no butter or
marg) or a lean beef burger with salad at a backyard BBQ will keep you
feeling fuller for longer and less likely to nibble continuously on high
fat snacks for hours.
3.Take a plate-don't rely on others be proactive and take a healthy fruit
platter or low fat dips(see recipe below) with veggie sticks and pita chips
and that way you can be assured there will be at least something you can
eat.
4. Swap the creamy dips, cheeses and pates for vegetable based lower fat
options such as tzaziki and babaganoush (eggplant) or low fat/skinny
commercial varieties such as hommous
5. Don't drink too much of your energy. Try to minimise the alcohol,
punch, egg-nog and soft drinks and be sure to finish each glass of alcohol
before topping up otherwise it is easy to lose count. Try alternating soda
water or diet soft drink in between drinks to reduce alcohol or avoid the
alcohol all together. Remember for every glass of alcohol or soft drink you
can eat 5 steamed mini dim sims or 3 small sushi rolls.
6. Avoid pastries and deep fried finger foods and opt for sushi, fruit
platters, prawn and vegetable rice paper rolls, Tandoori chicken breast or
prawn skewers, smoked salmon and light cream cheese on pumpernickel, slices
lean ham/turkey slices or dolmades instead.
7. Steer clear of chips and salted beer nuts-these more-ish little morsels
easily add up and are nutritionally poor. For example 1 large handful (50g)
of salted beer nuts contains as much energy as 50 (200g) Kalamata olives
and is nowhere near as filling. Snack on a handful of pistachios, olives,
sliced lean ham/turkey, air popped low fat butter flavoured popcorn, rice
or water crackers, low fat pretzels, grissini, pita chips, or my favourite
microwaved mini pappadams.
8. Keep a low fat fibre -rich snack on hand just in case such as quality
wholegrain muesli bar, wholegrain crackers or a piece of fruit
9. Position yourself away from the food table to reduce temptation
10. If you have one or two treats don't feel guilty and lose the
plot-enjoy them and move on. Just because you have one slice doesn't mean
you have to finish the entire cake!!!
11. Opt for a smaller portion of quality vitamin and mineral rich treat.
If you want to have a sweet fix have an individual antioxidant rich dark
chocolate or a small slice of quality fruit cake rather then a large wedge
of sugary fudge or saturated fat laden White Christmas.
12. Dance the night away-dancing is a great way to burn up those extra
kilojoules.
Pumpkin hommous
Olive oil spray
400g Kent pumpkin, peeled and chopped
400g can chick peas, rinsed and drained
2 tbs tahini (sesame seed paste)
¼ cup lemon juice
2 cloves garlic
1 tsp Massel chicken stock powder
1 tbs Moroccan spice mix, plus extra for sprinkling
Salt and pepper to taste
Preheat oven to 200C. Place pumpkin pieces on sprayed baking tray and spray over pieces lightly. Roast for 20 minutes until golden and tender. In food processor combine all ingredients, adding a little more water or lemon juice as required for correct consistency of dip. Serve with carrot or celery sticks and mountain or Lavash bread lightly sprayed and sprinkled with Moroccan seasoning and crisped in moderate oven for few minutes.