As the festive season approaches, it’s time to deck the halls, gather around the table, and indulge in all those delicious holiday treats! But before you dive headfirst into the buffet of joy (who are we to judge). In this post Ashleigh Solomon, Virgin Active’s Dietician Consultant, has a few tips to sprinkle on your plate to make it easier to prioritize nutrition while keeping your wellness journey merry and bright.
Guilt-Free Festive Feasting
“This season, let’s not treat nutrition like the Grinch. We all know chocolate won’t kill you – but your third helping of Aunt Edna’s fruitcake might if you don’t fish the coins out first!” – Ashleigh Solomon, Virgin Active’s Dietician Consultant
So with this in mind, here’s Ashleigh’s list of festive food hacks, calorie crunchers and some interesting food swaps to knock cauliflower off its throne and replace it with cottage cheese.
Festive nutrition hacks you’ll love as much as peanut butter loves syrup
#1 Complex carbs are your new best friend
This isn’t just a cliché; it’s a lifestyle!
Say hello to couscous with a kiss kiss — the speedy grain that’s as easy to prepare as your holiday playlist. Just add hot water, and voilà! You’ve got a high-fibre base ready to be fancied up with herbs and veggies. It’s like a blank canvas begging for your culinary creativity.
#2 Chickpeas: crunchy crunch time!
Toss them in the air fryer with some olive oil and spices for a crispy snack that’s as addictive as holiday marathons on TV. Warning: You might find yourself air-frying everything in sight, especially if you received an air-fryer for Christmas and joined the thousands who did, coming out of lockdown.
#3 Protein: The real MVP
Cottage cheese is the lazy chef’s delight – not your boyfriend, even if he is delightful. Cottage cheese is packed with 28g of protein per tub. It’s perfect for when you want to feel fancy without breaking a sweat – just grab a spoon, put on a Christmas hat, and go!
#4 Yeastlike it, guys!
Nutritional yeast is a game changer. Sprinkle it on popcorn or pasta for a cheesy kick that’ll have your taste buds dancing like they just spotted the dessert table!
Two food groups that will keep you full
Protein + Fibre = Satisfaction (if only the Rolling Stones knew this in 1965). Make sure every meal includes a protein source and aim for 25g of fibre per day. Your hunger won’t stand a chance, and your waistband will thank you!
Three simple tips for guilt-free indulgence
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Don’t arrive hungry – Eat well before the feast! Skipping meals to “save room” usually leads to diving headfirst into the dessert table (we’re looking at you, Uncle Ed, it’s awkies!). Trust us, nobody wants to see that – okay they do, but there will be photos and maybe even a video. Don’t ever say we don’t have your back.
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Start with veggies – Kick off your meal with a veggie starter. Feel good about your choices while still enjoying the feast! Hummus with veggie sticks, anyone? (If I had a Rand for every time I heard that on Christmas Day)
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Savor your treats – If you’re craving Grandma’s famous pie, indulge! Enjoy it without guilt, then move on. It’s about balance, not deprivation. And if it’s a second slice you’re after, just make sure no one’s watching and that they’re filming awkward Uncle Ed who is headfirst in the dessert table…
Top four tips for managing calorie balance during the holidays
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Protein-packed breakfast – Start your day with a breakfast that keeps you satisfied and energized. Eggs, Greek yogurt, or a protein smoothie.
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Choose one treat daily – Pick your favourite treat each day and skip the mindless munching. Quality over quantity, folks!
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Add veggies to every meal – Boost your fibre intake and fill your plate with colorful veggies. They’re your best friends at the holiday table (sorry, turkey).
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Craving something? Have it and move on! – Don’t ignore cravings. Enjoy a small portion, then get back to your regular meals. Just not next to the cheese platter.
Longevity’s tip: Limit your alcohol consumption. Choose zero alcohol alternatives or cocktails. Your waist and health will thank you for this!
Sweet and savory meal swaps to keep you feeling fezzy
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For the sweet lover:
– Snack: 3 dates and a tbsp of peanut butter (the sugar-free, salt-free version will ensure Santa’s elves prioritise your presents)
– Treat: 150g fat-free yogurt with a mini box of Smarties -
For the savory fan:
– Popcorn with sea-salt (You can add nutritional yeast over for a cheesy flavor and extra protein)
– Ham and cucumber roll ups -
For the one who loves the crunch:
– Snack: Apple sliced with 1 tbsp peanut-butter
– Snack: Roasted chickpeas, please: Add olive oil, sea salt and spices to your drained and dried chickpeas and pop in the air-fryer at 200 for 15 minutes
Festive drinking
“Hydration is essential, but water can be boring, so infuse it with fruit or herbs, sip on herbal teas, or invest in a cute water bottle. The more stylish, the more likely you are to use it – because hydration is in!”
And because it’s a time with family, Solomon says to get the family involved in the kitchen and make grocery shopping a family affair,
“Let everyone pick out foods they love. Plus, creating a family dish that everyone can help make is a great way to sneak in new foods. And don’t forget non-food activities – because walking off that holiday feast is a team sport.”
Takeaway
As you prepare for the festive season, remember that nutrition doesn’t have to be stress-inducing. Embrace these easy hacks, enjoy the treats, and most importantly, have fun! After all, the best part about the holidays is making memories. Okay, for some it’s making sandwiches. And for some it’s making reservations.
Meet The Expert
Ashleigh Solomon
Ashleigh Solomon is a dedicated private practice and corporate dietitian with B.Dietetics Hons and a comprehensive background in evidence-based nutrition and exercise. As both a registered dietitian and a personal trainer, Ashleigh works to empower both individuals and organizations to achieve optimal health through customized nutrition guidance and physical activity support.
Ashleigh’s holistic, science-driven approach emphasizes sustainable health and wellness practices for lasting impact.
Connect with Ashleigh:
- Email: [email protected]
- Website
