The 12 buffets of Christmas

Christmas time, holidays, family... All of these are synonymous with food. When you are trying to watch your weight and health over the festive season, it can be a struggle when you are in a festive mood.

Here's how to go into 2020 without worrying about the "ghost of Christmas past".

1. Focus on a healthy balanced diet on 'non-party' days. → Have regular meals → Drink lots of water and stay hydrated

→ Have 5 or more portions fresh fruit and vegetables daily

→ Have mostly lean proteins, and avoid high fat meats

→ Focus on high fiber starchy foods and avoid refined

carbohydrates.

2. Plan your meals around the festivities

→ Ensure that you don't skip meals unnecessarily

> When going to an afternoon party, ensure you still have a proper

breakfast and don't go to the party hungry. If necessary, take a healthy snack in the morning before you head off, like a fruit or yoghurt.

> When going to an evening party, adjust your daily meals

according to what you expect may be served at the function, e.g. protein (meat) and starch is generally the main food

groups when serving snacks and meals. Ensure you get

enough fruit, vegetables and water at your other meals and

snacks earlier that day.

→ Water should still be your drink of choice - stay hydrated

→ When going to a party where everyone is responsible for a part of

the meal or snacks, take food you feel comfortable eating

more of:

> a colourful salad

> fruit kebabs

> lean biltong

> raw nuts

> whole wheat crackers

> popcorn

3. Portion control

→ Always start by dishing up smaller amounts of food.

→ Where possible, ensure that half of your plate is filled with

vegetables, and the other two quarters with protein in the one

and starch in the other quarter.

→ Avoid dishing up second servings as far as you can.

→ Aim to only dish up more salad or vegetables if you are still

hungry after your first serving.

4. Rethink your drink

→ Water should always be your drink of choice.

→ Non-alcoholic drinks are more often than not packed with sugar.

Be mindful when making choices when it comes to cold drinks

and fruit juices and opt for low sugar or sugar free alternatives.

→ Keep your alcohol intake moderate to low.

5. What do I do after the party?

→ Be careful for products claiming to 'detox' you if you had too

much alcohol of food. Your liver is capable of detoxing you just

fine. You can however help you liver to do the job better:

> Keep drinking lots of water. Dehydration puts more pressure on

all of your organs.

> Go back to your normal diet as soon as possible. Avoid fasting or

skipping meals when it's not part of your normal daily routine.

> Eat at least 5 portions of fruit and vegetables - the more colours the better.

> Avoid rich food and alcoholic drinks and keep it simple.

Being mindful of what you have this festive season can be easier than you think. Focus on your health first when you choose what to eat and drink and keep the treats only for the special occasions.