The festive season is here, and while it’s a time to indulge, there’s
no reason why we can’t enjoy the holidays while staying healthy.
AGNES MACKY RODRIGUES
The key to a happy, joyful Christmas is not just in the moments shared with loved ones, but in how you care for your body too. So, let’s dive into some healthy habits that can keep you feeling great through this season of celebration
Start your day with
a healthy breakfast
Kick off your Christmas mornings with a wholesome breakfast to fuel you for the busy day ahead. Opt for breakfast cereals, porridge, whole grain bread, or English muffins—these are low in fat and packed with energy. Whole grain options are best as they provide fibre, which keeps you full longer and helps prevent unnecessary snacking throughout the morning. You can even add a small 150ml glass of fresh fruit juice or whip up a refreshing smoothie. For extra goodness, add vegetables like mushrooms or grilled tomatoes to your toast or omelette. Don’t forget to top your cereal or porridge with low-fat yogurt or a calcium-fortified non-dairy alternative such as soya or coconut milk.
Healthy alternatives
are your best friend
It’s easy to indulge in creamy dips and sugary desserts during Christmas, but there are simple ways to lighten up your meals while still enjoying festive flavors. Try substituting Greek yogurt for sour cream, or use whole-grain flour in your baking to increase fibre intake. For a natural sweetener, swap added sugars with mashed bananas, apple sauce, or dates. Also, if you’re baking, consider replacing butter with avocado or using mashed cauliflower instead of potatoes. These simple swaps reduce calories and add a wealth of nutrients, making your meals healthier without sacrificing taste.
Pre-party snacks
It’s tempting to skip meals to “save room” for Christmas feasts, but arriving at a party or dinner hungry can lead to overeating. Prevent this by having a small, nutritious snack before heading out. A handful of dry fruits and nuts, a refreshing bowl of fruit, or a simple coleslaw salad can do wonders to curb your appetite. And don’t forget hydration! Drinking water infused with fresh fruits, herbs, and spices not only keeps you hydrated but provides added nutrients. Citrus fruits like lemons, oranges, and berries are rich in vitamin C, a great immune booster during the colder months.
Fill your plate with veggies
A holiday dinner isn’t complete without a good serving of vegetables, and they’re an excellent way to pack your plate with fibre, vitamins, and minerals. Aim for at least a third of your plate to be filled with a variety of colorful veggies—think beans, peas, cauliflower, broccoli, carrots, and bell peppers. These are low in calories, and when cooked gently (steamed or microwaved), they retain most of their nutrients. Skip the butter and fatty spreads, and enjoy them as they are, for a healthy, satisfying meal.
Mind the sugars
The holiday season is synonymous with indulgent chocolates, cakes, and pies. But remember, too much sugar can wreak havoc on your hormones and energy levels, leaving you feeling sluggish and irritable by the time the New Year rolls around. Instead of reaching for sugary treats, try to load up on protein and vegetables at dinner to keep your cravings at bay. If you must indulge in a dessert, keep portions smaller and savour every bite.
Get your blood flowing
Exercise boosts circulation, lifts your mood, and helps prevent the post-feast fatigue that can sometimes creep in. Whether it’s a brisk walk after a hearty Christmas meal, a bike ride around the neighborhood, or a cozy yoga session, find a way to move that feels fun! Aim for at least 20-30 minutes of activity a day, and your body will thank you for it.
Give your body the
rest it deserves
Aim for eight-nine hours of sleep each night to give your body the chance to recharge. A good night’s rest will strengthen your immune system, help you manage stress, and leave you with more energy to enjoy time with family and friends. Plus, it does wonders for your mood and keeps you feeling fresh and cheerful.
(The writer is a senior
dietician at SMRC’s V.M.
Salgaocar Hospital)
