Dietitian Christmas Tips
Festive Food Balance
BALANCE – if you have an event coming up, aim to balance your meals before and after. Avoid leaving long hours of not eating before or between festive outings as this will only increase the likelihood of over indulging.
When enjoying festive food, scope out your options first and choose based on your health goals and taste preferences. Remember food FOMO (fear of missing out) is real! You don’t need to have everything even if its available at your finger tips! Be mindful and ask yourself if this food choice is really worth it and if you’re truly going to enjoy and appreciate the real textures, taste and smells?
VEGGIES & PROTEIN – during Christmas, don’t forget to choose a lean protein to pair with complex carbohydrates and lots of veggies! Protein (lean meat, eggs, nuts, dairy, beans and legumes) helps to keep us satisfied and satiated. Use a diverse colour of vegetables to build your base (plate or bowl) making it less likely to bulk up on heavier foods.
SNACKING – the Christmas season includes a great variety of fruits which are great in between meal choices and go well with thick low fat/sugar yoghurts. Include an array of colours to provide your body with anti-inflammatory and antioxidant effects of flavonoids.
Fun Pomegranate Side Salad!
Fruit: 1 large pomegranate, 2 large oranges, 1 large avocado, juice from 1 lemon
Greens: 6 cups mixed green leaves (spinach, rocket, kale, romaine lettuce)
Dairy: ½ cup crumbled feta
Grains: 1 cup barley
Protein: any protein of your choice - turkey, chicken, lamb, beef, fish
Crunch: 1 cup slivered almonds
Dressing: 1 tbsp. honey + 2 tbsp. white wine vinegar + 1 orange - juice + 1Tbsp. EVOO + pepper & salt
Method
Chop greens and transfer to a large serving bowl. Cook barley on high in a saucepan (follow packet instructions) – spread barley grains over the salad and mix in with the greens. Slice oranges and avocado and layer over greens. Juice lemon over the salad. Crumble the feta over the salad and sprinkle the slivered almonds. Blend all dressing ingredients either in a blender or shake in a container. Change quantity of ingredients to your own tasting. Pour dressing over the salad or leave on the side for people to self pour.
Festive Drink Balance
BALANCE – don’t neglect all the hard work you have put in. If you choose to have a drink, balance it with high quality foods, remember to hydrate with water between each drink and prepare your food choices for the next day (whole-grains, protein, veggies, water).
ALCOHOL – the best choice is to skip the alcohol. However, if you do choose to have a sneaky drink or two, sip slowly and if possible choose small amounts and preferably spirits that are mixed with low calorie mixers i.e. low sugar tonic or Kombucha. Aim to have a glass of water between each alcoholic drink too.
Try this refreshing mocktail recipe!
SALTED GINGER LEMON MOCKTAIL RECIPE
- ¼ Fresh Lemon (remove seeds, keep skin + flesh)
- 1 Tbsp. Fresh Lemon Juice
- Pinch of Fine Sea Salt
- 1 Tsp. Ginger Grated (optional)
- Lemon or Ginger Flavoured Kombucha (tip: look for <4g sugar per serve)
Use the back of a spoon to muddle the juice from the lemon. Add grated ginger, salt and ice cubes. Pour Kombucha over the lemon, ginger and ice. Garnish with fresh lemon skin.
Last and not least, Merry Christmas Everyone! Cheers to a very quick 2021 and wishing everyone a Happy New Year. See you in 2022 where Aimee, Antique Nutrition can see you in clinic on the South Coast or online to start your New Year Journey!
