Dietitian approved Christmas eating tips


PDC Health Hub

‘Tis the season for family, festivity, and food—lots of food.

How do you avoid overdoing it at Christmas when everyone around you seems to be splurging? It doesn’t mean you have to miss out on enjoying delicious food in the company of your family and friends!

Here are 4 tips that can help:

#1 Moderation is key

  • Try not to pile your plate too high or go overboard on ‘sometimes’ foods.
  • Fill half your plate with vegetables, one quarter with lean meat and the last quarter with a starchy vegetable like potato, sweet potato, corn, legumes or some grains like rice, pasta or quinoa.
  • Focus on the quality of what you eat - not the quantity!
  • Try to eat slowly and really taste the food.
  • Wait 20 minutes before going back for seconds to re-check in with your hunger levels
  • Don’t skip meals to save up for a feast

#2 Modify your recipes

  • Swap white bread for grainy bread
  • Swap full fat dairy for reduced fat
  • Swap white flour for wholemeal flour
  • Swap white potato for sweet potato
  • Try leaving the skin on vegetables rather than peeling them
  • Choose salt reduced sauces and don’t add salt to recipes or at the table
  • Choose lean meats and trim any visible fat
  • Make fruit based desserts such as fruit salad or fruit skewers with greek yoghurt
  • Make starters such as veggie sticks and dips, mini sandwiches or sushi

#3 Be more active

  • Go for a walk after lunch
  • Play with your children/grandchildren and their new toys
  • Go for a stroll along the beach after dinner
  • Play a game of cricket with the family

#4 Cut down on alcohol

  • Dilute white wine or cider with soda water or diet lemonade
  • Dilute beer with diet lemonade to make a shandy
  • Try drinking mid strength or light beer
  • Refill your glass only when empty so you know how much you’re drinking
  • Make mocktails with diet soft drinks
  • Make sure to drink water or soda water between drinks

If you'd like to discuss any of these tips in more detail, give us a call or email admin@pdchealthhub.com.au to book an appointment with one of our Accredited Practising Dietitians. They can also help set you up with healthy eating habits for the New Year. They - like the rest of our team - are here to help!

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