Eat, Drink, and Be Merry—Without Overdoing It!

The holiday season is here! It's that time of year filled with cozy gatherings, delicious treats, and festive drinks like mulled wine and glühwein. But before you dive into the Christmas feast, here’s something to consider: some reports suggest the average person can consume up to 8,000 calories on Christmas Day alone! 😳  

While indulging is part of the fun, overdoing it can undo all the progress you’ve made with healthy habits. So, how can you enjoy the season without going up a dress size? Let’s dive into some practical, easy-to-follow tips.  

1. Plan Ahead
Know you’ve got a holiday party coming up? Plan your meals during the day. Stick to lighter, nutritious options like a veggie-packed salad or a protein smoothie. That way, you’ll have a little wiggle room to enjoy a treat or two without guilt.  

2. Don’t Arrive Hungry
Heading to a party on an empty stomach is asking for trouble. Have a small snack before you go, like a slice of cheese with a handful of nuts or a yogurt with muesli. This helps curb your appetite, so you’re less tempted to overdo it at the buffet.  

3. Be Buffet-Savvy 
Party buffets are calorie minefields! Here’s what to keep in mind:  

- Skip the greasy snacks: Sausage rolls, samosas, and pastries may look small, but they pack a punch calorie-wise. For example, a single cocktail sausage can have over 60 calories.  

- Pick lighter options: Finger sandwiches with lean meats (turkey, chicken, or ham), veggie sticks with salsa, sushi rolls, or salads are better choices.  

- Limit sweet treats: Set yourself a dessert budget. Choose one or two favorites—like a mince pie or a mini dessert—and savor them without going back for seconds.  

- Say no politely: Just because someone offers you food doesn’t mean you have to take it.  

4. Watch Your Drinks
Alcohol can add up fast.

A large glass (250ml) of wine can have as many calories as a bar of chocolate—yikes! Mulled wine or glühwein, a seasonal favorite, is festive but packs about 200 calories per cup. A second round? That’s like having an extra dessert!  

Here’s a quick alcohol calorie guide:  
- Spirits (25ml):~55 calories  
- Small wine glass (125ml): 80–120 calories  
- Large wine glass (250ml):160–250 calories  
- Mulled wine/glühwein (175ml): ~200 calories  
- Small Baileys (50ml):~140 calories  
- Beer or lager (330ml):~220 calories  

Pro tip: opt for smaller servings, add ice to dilute your drink, or alternate with water or sparkling water to stay hydrated and keep your intake in check.  

5. Be Turkey Smart
Turkey is the MVP of holiday meals! It’s lean, high in protein, and packed with nutrients like zinc to boost your immune system. Stick to breast meat and ditch the skin to keep it lower in fat.  

- Fill half your plate with veggies or salad. This keeps portions balanced and adds fiber to keep you feeling full.  
- Lighten up your roasties: Parboil potatoes and parsnips, then brush lightly with oil before roasting. This method keeps them crispy without drowning them in fat.  
- Drain the gravy fat: If you’re using turkey drippings, skim off the fat first to cut unnecessary calories.  

6. Don’t Go Overboard on Extras
It’s the extras—like cranberry sauce, stuffing, and creamy sides—that can sneak in loads of calories. If you’re eyeing the Christmas pudding, stick to a small slice. A typical 100g serving has about 330 calories and nearly 12g of fat.  

Choose your pudding partner wisely:  
- Custard (even made with skimmed milk) tends to have more calories than cream or brandy butter.  
- A dollop of cream may actually be the better option—just stick to one tablespoon!  

7. Keep Moving
The holidays don’t mean pressing pause on your fitness routine. Even a brisk 30-minute walk can do wonders for burning off those festive indulgences, boosting your mood, and keeping your metabolism ticking.  

Final Thoughts
Christmas is about joy, connection, and yes, indulging in the good stuff. By planning ahead and making a few mindful choices, you can have your cake (or mince pie) and eat it too—without the January regret.  

Cheers to a happy, healthy holiday season! 🥂

The Glycemic index represents the speed in which a carbohydrate is absorbed into the blood stream. The higher the glycemic index for a food, the faster it will raise blood sugar levels in the body, thus increasing insulin secretion. Slowly digested carbohydrates, those low on the glycemic index, cause a smaller fluctuation in blood sugar and insulin levels.

Effects on fat loss - Elevated insulin levels brought on by the consumption of a large amount of carbohydrates prevent the body from using stored fats as fuel. Body fat can be thought of as the body’s energy reserve. By reducing the secretion of insulin through the consumption of low to moderate glycemic carbohydrates, fat burning ability may be enhanced.