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This article was originally published in 2023 and has been republished by The Independent ahead of Christmas.
As Christmas approaches, so do the challenges nutritious food And maintaining weight goalsThe season’s many social gatherings can easily tempt us to indulge in calorie-laden foods and celebratory beverages, This is why we usually gain weight around Christmas and then struggle to lose it for the rest of the year,
The excitement increases even at Christmas cost of living pressurePrompting some people to reconsider their food choices. By 2023, 71 per cent of Australians – or 14.2 million people – will adapt their eating behavior in response to rising costs.
Luckily, there are some simple, science-backed hacks for the festive season to help you celebrate Food traditions you love Without impacting your healthy eating habits, weight or hip pocket.
If your festive season is full of year-end parties that tempt you to indulge in finger foods and meals high in fat, salt and sugar and low in nutritional value, have a healthy pre-event snack before heading out.
Research shows that carefully chosen snack foods can affect satiety (the feeling of being full after eating), which can reduce the calories you eat later. High-protein, high-fiber snack foods have the strongest effect: Because they take longer to digest, our hunger remains satisfied longer.
so enjoy handful of nutsA tub of yogurt, or a serving of hummus with veggie sticks before heading out will help keep your healthy eating plan on track.
Despite marketing promises, low-carb alcoholic beverages are not better for our health or waistline.
Many low-carb options have the same amount of carbohydrates as regular options, but they trick us into thinking they’re better, so we drink more. One survey found that 15 percent of low-carb beer drinkers drank more beer than usual because they believed it was healthier for them.
A typical lager or ale contains less than 1.5 grams of carbohydrate per 100 ml while a “low-carb” variety can contain anywhere from 0.5 grams to 2.0 grams. The calories in the drink come from the alcohol, not the carbohydrate content.
Next time you go to order, think about the amount of alcohol you’re drinking instead of the carbs. Make sure you drink plenty of water between drinks to stay hydrated.
About the author
Nick Fuller is the Charles Perkins Center Research Program Leader at the University of Sydney.
This article is republished from Conversation Under Creative Commons license. read the original article,
There is a perception that healthy food is more expensive. But studies show that this is a misconception. For example, a recent analysis in Victoria found that following Australian dietary guidelines costs the average family $156 a fortnight less than the cost of an average diet that includes packaged processed foods and alcohol.
So when you’re planning your Christmas Day meal, skip the pre-made, processed foods and include healthier ingredients:
- Replace heavy, salty ham for lean and light meats such as fresh seafood. Some seafood, such as shrimp, is also likely to be cheaper this year, with favorable weather conditions increasing local supply.
- For side dishes, choose fresh salads incorporating seasonal ingredients like mango, watermelon, peach, cucumber and tomatoes. This will save you money and ensure you’re eating food when it’s at its freshest and tastiest
- If you’re roasting vegetables, use a healthier cooking oil like olive instead of vegetable oil, and use flavoring herbs instead of salt.
- If there are any out-of-season veggies you want to include, look for frozen and canned options. They are cheaper, and just as nutritious and delicious as produce that is usually frozen or canned. However, pay attention to the sodium content of canned foods and wash them immediately to remove the salty water present in them.
- Skip store-bought sauces and dressings, make it yourself using fresh ingredients.
Before heading to the supermarket to shop for your Christmas Day meal, make a detailed meal plan and shopping list, and don’t forget to check what you already have in your pantry and fridge.
Eating ahead and planning your shopping means you’ll only buy what you need and avoid impulse purchases.
When you’re shopping, check the price of everything. Comparing costs per 100 grams is the most effective way to save money and get the best price. Also check the prices of products sold in different ways and locations, such as if you mine the nuts yourself, compared to pre-packaged options.
We’re all tempted to skip breakfast or eat a smaller snack to “save” calories for later on Christmas morning. But this plan will fail when you sit down hungry at lunch time and find that you are eating more calories than you have saved.
Research shows that low-calorie or reduced breakfast increases feelings of hunger throughout the day, especially cravings for sweets.
What you eat for breakfast on Christmas morning is equally important – choosing the right foods will help you control your appetite and avoid the temptation to overeat later in the day.
Studies show that a breakfast consisting of protein-rich foods like eggs will keep us feeling full for a longer period of time.
So before you head out for Christmas lunch, have a big, nutritionally balanced breakfast, like eggs on whole-grain toast with avocado.