Diet tips: Don’t skip meals, choose indulgences wisely, and more to stay on track this festive season

Start your day with a nutritious breakfast that includes protein and fibre to keep you full and prevent cravings. (Image: Canva)

With the festival season comes an increased number of parties, eating and enjoying with family and friends, and soon your fitness goals are going out the window and you’re feeling stressed about how you’ll ever get back on track. A few mindful tricks can actually help you stay on track during the festival season, while also having a great time.

The key is balance—enjoying the festive foods without going overboard. Don’t go hungry before big events, stay hydrated and practice portion control. When you are ordering alcohol, ensure that it is mixed with low-calorie mixers, such as soda and lemon, and don’t go overboard.

Here are some practical tips to help you enjoy the holiday season without overindulging:

Start with a healthy breakfast

• Skipping breakfast in anticipation of a big meal later can lead to overeating. Start your day with a nutritious breakfast that includes protein and fibre to keep you full and prevent cravings.
• Tip: A bowl of oatmeal with nuts and fruit or a veggie omelette can keep you satisfied and energised.

• Sometimes we confuse thirst with hunger, leading to unnecessary snacking. Drinking plenty of water throughout the day helps control your appetite and reduces the likelihood of overeating.
• Tip: Drink a glass of water before meals to help with portion control.

• You don’t have to avoid your favourite festive dishes, but be mindful of portion sizes. Instead of piling your plate high, take smaller portions of everything you'd like to try. This way, you can enjoy a variety of foods without overeating.
• Tip: Use a smaller plate to help control portion sizes visually.

• It’s easy to get caught up in the festive excitement and eat quickly without thinking. Eating slowly allows your brain to register when you’re full, which helps prevent overeating.
• Tip: Focus on enjoying each bite. Chew thoroughly and savour the flavours of your favourite festive treats.

• Many people skip meals leading up to a big feast, thinking they can "save" calories for later. However, this often leads to overindulging. Instead, eat light, balanced meals throughout the day to keep your energy steady and avoid extreme hunger.
• Tip: Have a light snack like fruit or nuts before a party to prevent overindulging.

• Festivals offer a wide array of tempting sweets and treats. Instead of trying everything, choose your absolute favourites and skip the rest. This allows you to enjoy what you love most without overindulging in everything.
• Tip: Focus on quality over quantity. Savour your favourite dishes without feeling obligated to eat every festive treat.

Include fruits and veggies

• Make sure to include fruits and vegetables in your meals to add fibre and nutrients. They help keep you full and reduce the temptation to overindulge in high-calorie treats.
• Tip: Fill half your plate with fruits or vegetables before serving yourself richer foods.

• Incorporating physical activity during the festive season can help balance out any indulgences. Whether it's a morning walk, light yoga, or a fun family activity, staying active keeps your metabolism up and reduces the impact of extra calories.
• Tip: Take a walk after meals to aid digestion and prevent post-meal sluggishness.

• Alcohol can add a significant number of empty calories to your day and lower your inhibitions, making it easier to overeat. Be mindful of how much you drink and alternate alcoholic beverages with water.
• Tip: Opt for lower-calorie drinks like wine or soda with lemon, and avoid sugary cocktails.

• It’s okay to indulge a little during the festival season. Guilt can lead to a cycle of restrictive eating followed by overeating. Instead, focus on balance and allow yourself to enjoy the festivities without overthinking every bite.
• Tip: If you overindulge at one meal, get back on track at the next. Balance is key!

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.