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.

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The between-meal nibbles

Chiaki M(@chiakinutrition)님이 게시한 사진님, 2016 3월 15 오전 1:16 PDT

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 ☺).

Alcohol

週末のロンドン。出掛けたついでにクリスマスイルミネーションを見てきました???? I love Christmas lights ???? ・ ・ ・ ・ ・ ・ ・ ・ ・ #クリスマス#ロンドン#オックスフォードストリート#イギリス#クリスマスイルミネーション#週末#暮らし#暮らしを楽しむ#christmas#christmaslights#oxfodstreet#instamood#cotyscenery#vsco#kurashiru

Chiaki M(@chiakinutrition)님이 게시한 사진님, 2016 12월 19 오전 12:39 PST

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

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Chiaki M(@chiakinutrition)님이 게시한 사진님, 2016 12월 14 오전 6:46 PST

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!