How to stop Christmas holiday binge – tips to check your diet

Christmas is just round the corner and there are often many temptations! So we need to be a bit more careful, and let’s stay on the right track of maintaining a healthy weight.

The between-meal nibbles

Chiaki M(@chiakinutrition)님이 게시한 사진님,

Nibbles are typically high in fat and calorie dense with not much nutritional value. So instead of crisps, sausage rolls and cheese-based snacks why not try healthier alternatives such as vegetable sticks, bread sticks with humus and kale chips. Don’t feel obliged to take a nibble when you are offered. It’s perfectly alright to say ‘No (thank you)’ (with a smile ☺).


We all know that this time of the year people tend to drink alcohol more frequently. So just a little word to remind us that:

1 glass of wine (175 ml, 12% alcohol) = 126 kilocalories (kcal)

1 pint of beer (5% alcohol) = 215 kilocalories (kcal)

1 standard measure of whiskey = 51 kilocalories (kcal)

It’s easy for these calories to add up. If you have two glasses of wine (126 kcal x 2 = 252 kcal PLUS if you have a packet of crisps (25 g packet = 131 kcal) – the total is 383 kcal!! This is about the same as a breakfast of 2 slices of toast with butter, 1 boiled egg and a cup of tea with semi-skimmed milk.

Alternate your drink with non-alcohol drink (non-sugar drinks or water is even better!). Sip your drink slowly so it lasts longer (thus cheaper). Cutting alcohol is good for your waistline and your wallet.

Practical tips

1. Eat the amount you need.

2. Put away the treats which are meant to be for your guests.

3. Learn to say ‘no’ to the top-ups.

4. Have regular meals (in moderate portions), particularly breakfast.

Lastly don’t forget – Eat something before you go to a party or a drink (never ever go with an empty stomach). The same principle as food shopping. Kind of obvious but it works!

Chiaki Mackie

Chiaki is a Japanese nutritionist living in the southeast of England with her husband. She enjoys a morning routine of brisk walking or running in the countryside followed by a healthy breakfast.

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