The end-of-year season can be a struggle for those mindful of their waistlines. Staff parties, New Year celebrations and festive feasts all contribute to weight gain. There are ways that we can avoid the bulge, however, says Rahma Abdulla Ali, clinical dietitian at Burjeel Hospital, Abu Dhabi. Here are her tips:
• Don’t arrive on an empty stomach: As tempting as it is to skip lunch to splurge on dessert at the office party, avoid doing it. Before going to the party, have a bowl of whole-wheat cereal, carrot sticks or a handful of almonds. Skipping meals causes you to overindulge in added calories that you would have otherwise avoided.
• Eat slowly: Take time to savour every mouthful of your food – opt for smaller bites and chew slowly. The brain takes around 15 to 20 minutes to realise that your stomach is full.
• Eat the healthy options first: Starting your meal with a bowl of clear broth or green salad will mean that you are fuller by the time you progress to the stuffed turkey and mashed potatoes, and finally dessert.
• Make sure munchies are more than an arm’s length away: At a cocktail party, don’t position yourself close to the canapés or food table. This will reduce the temptation to reach out and grab a treat every so often.
• Shop smart: It’s easy to get distracted by unhealthy options while shopping for groceries. Instead of choosing canned pumpkin for your pumpkin pie, use the fresh vegetable. Use a natural sweetener that tastes just as good as refined, processed sugar in desserts. Low-fat dairy and whole grains are healthier alternatives so fill your shopping cart with these.
• Plan wisely: When entertaining guests, don’t plan your menu around meals that are heavy in cream-based sauces or empty calories. Instead of mashed potatoes with cream and butter, try grilled sweet potatoes with a drizzle of olive oil. Rather than deep-fried chicken breast slathered in a creamy mushroom sauce, a better choice is grilled chicken with a side dish of fresh vegetables or salad.
• Serve healthier desserts: Melt a bar of at least 70 per cent good dark chocolate, and then dip strawberries in it for a delicious finale to the meal. Toss together fresh fruits cut into bite-sized pieces for a colourful, healthy dessert.
• Hang out with friends at the park: Do not kill time in front of the TV after a large meal, put on your running shoes and head to the park with a friend. Play a game of badminton or take a walk around the perimeter, enjoying the cooler weather while catching up.
• Buy fitted clothing: Holidays are times for a new wardrobe, from a festive sweater for the Christmas party to a new dress for the New Year’s Eve get-together. When shopping, look for fitted clothing as this will act as a deterrent when you reach for a second helping of dessert.
• Be mindful of beverages: Alcoholic drinks lessen inhibitions and prompt overeating while non-alcoholic beverages are usually laced with added refined sugars.
healthyliving@thenational.ae
