FESTIVE NUTRITION SURVIVAL GUIDE

Want to enjoy the festive season without feeling bloated and exhausted by the end of it? Here’s how to strike a balance

Get organised

The more you can get organised in advance, the less likely you’ll end up with huge amounts of leftover food. Take time to consider everything you’ll need for your main meals as well as a few extra treats. It’s much better to shop with a list and a plan, rather than panic buying everything.

2

Make healthy swaps

When cooking, there are a few things you can do to make dishes healthier without compromising on flavour. It’s easy to end up eating a lot of sugar, so make healthier versions of seasonal classics, such as mulled wine sweetened with xylitol instead of sugar. Xylitol is a good substitute for sugar in cranberry sauce recipes, too. No one will notice the difference.

3

Eat mindfully

Keep an eye on portion size, eat slowly and chew thoroughly. Savour each mouthful and recognise when you start to feel full. Decide when to indulge and what you’re really going to enjoy, rather than eating certain foods because it’s Christmas. Before a treat, ask yourself, ‘Is this worth it?’ If it is – go for it. But if you find yourself eating for the sake of it, walk away.

4

Keep treats out of sight

This is a good tip year-round, but especially over the festive period. If treats are always in your eyeline, it’s a lot easier to be tempted and end up mindlessly picking. Store treats away in a cupboard and only get them out when you make the conscious decision that you want to enjoy them. And when you’re finished, put them straight back.

5

Stay active

Maintaining your runs can remind you that balance is key. I head out for my run first thing in the morning, before I have the chance to talk myself out of it. I also enjoy taking long walks in the countryside with friends and family. Keeping active can really help prevent that groggy, sluggish feeling creeping in.

6

Make time for self-care

Christmas can be overwhelming for many. It’s important to take time out for yourself. This might be a run, meditation or reading a book. When we don’t do this we can quickly become depleted and end up turning to food or alcohol to make ourselves feel better.

7

Sleep well

When you haven’t slept enough, levels of the hunger hormone ghrelin are increased, while levels of the satiety hormone leptin are decreased. If the celebrations keep you up late, make time for a lie in, or take a nap when you can, to help avoid overeating due to tiredness.