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Fitness Correspondent

As the festive season approaches, many of us are eager to tuck into a delightful buffet of holiday treats.

Yet, amid the celebrations, it’s essential not to let nutrition take a back seat.

Below, Virgin Active’s dietitian consultant Ashleigh Solomon offers a treasure trove of tips to ensure that as we deck the halls and gather around the table, we also keep our wellness journeys merry and bright.

“This season, let us 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,” said Solomon.

In that spirit, she has curated a list of festive food hacks, healthy indulgences, and creative food swaps that ensure you can enjoy the holiday without regret.

Festive nutrition hacks you will love

Carbs are your new best friend: Say hello to couscous — this speedy grain is not only easy to prepare but is a high-fibre option that can be dressed up with herbs and veggies, allowing for culinary creativity.

Chickpeas: Toss them in an air fryer with olive oil and spices for a delectable snack that might make you want to air-fry everything in sight!

Cottage cheese: Cottage cheese presents a convenient way to add protein to your diet. With a hefty 28g of protein per tub, it’s the lazy chef’s delight — just grab a spoon and enjoy!

Yeast: Nutritional yeast can transform your meals; sprinkle it on popcorn or pasta for an irresistible cheesy twist.

Three simple tips for guilt-free indulgence

Don’t arrive hungry: Eat well before the feast. Skipping meals in anticipation typically leads to overindulgence at the dessert table.

Start with veggies: Kick off your festive meal with a veggie starter to feel good about your choices.

Savour your treats: If you’re craving Grandma’s famous pie, indulge. Enjoy it without guilt and move on because balance trumps deprivation.

Kickstart your day with eggs.

Your guide to managing calorie balance

Protein-packed breakfast: Kickstart your day with eggs, Greek yoghurt, or a protein smoothie to keep you satisfied.

Choose one treat daily: Select a special treat to enjoy each day rather than mindlessly munching throughout the day.

Add veggies to every meal: These nutritional powerhouses will enhance your meals and help fill your plate.

Craving something? Have it and move on: Don’t ignore your cravings; enjoy a small portion and return to your regular meals.

Sweet and savoury swaps to keep the festive cheer alive

Sweet snack: 3 dates with a tablespoon of sugar-free peanut butter.

Sweet treat: 150g fat-free yoghurt topped with a mini box of Smarties.

Savoury snack: Popcorn sprinkled with sea salt and nutritional yeast.

Savoury treat: Ham and cucumber roll-ups for a refreshing bite.

Crunchy delight: Apple slices with a tablespoon of peanut butter or roasted chickpeas seasoned and air-fried.

“Finally, involve the family in festive preparations. Make grocery shopping a group activity and consider creating family dishes together — cooking is a wonderful way to sneak in healthy foods.

“Don’t forget to partake in non-food activities, because walking off the holiday feast is truly a team sport,” Solomon noted.

However, as the summer continue to grace with its warmth in December, the long holiday season unfolds into the new year, bringing with it an infectious spirit of joy, celebration, and hunger for outdoor activities.

Family gatherings, picnics and end-of-year braais become the norm, enticing many to indulge in festive meals and treats.

The summer season is not just about overindulgence; it’s also an opportunity to embrace a balanced diet enriched with the season’s best offerings.

With guidance from registered dietitians Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa (ADSA), navigating summer nutrition doesn’t have to feel like a challenge.

Their insights and practical tips can help you enjoy summer’s bounty while staying mindful of your health.

Focus on lighter, fresher meals

The warm weather naturally steers our appetites toward lighter, refreshing meals. According to Harmse, this is a golden opportunity to pivot towards nutrient-dense foods that are as satisfying as they are healthy.

“It’s normal for appetite to decrease in hot weather, and you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less,” she explains.

Luckily, summer provides a wealth of fresh fruits and vegetables at peak flavour and nutritional value.

To embrace the joys of summer, consider increasing your intake of salads, fruit-based snacks, and refreshing smoothies.

Think about meals like chilled gazpacho crafted from ripe tomatoes, colourful salads bursting with fresh ingredients or delightful berry parfaits layered with creamy yoghurt.

These options not only tantalise your taste buds but also load your plate with essential vitamins, minerals, and antioxidants.

Health meal ideas to try

Salads: Fill your bowl with fresh greens, cucumbers, and tomatoes; pair with lean proteins like grilled chicken or chickpeas for a complete meal.

Smoothies: Blend your choice of seasonal fruits with yoghurt, such as peaches, berries, or mango, for a nutritious breakfast or snack.

Fruit parfaits: Layer Greek yoghurt with your favourite fruits and a sprinkle of granola for a satisfying, guilt-free dessert.

Balancing festivity and nutrition

The essence of summer also brings in a wave of socialisation that can make healthy eating feel like a challenge amidst year-end celebrations. Laher stresses that, with a touch of planning and mindfulness, it’s possible to partake in the festivities without side-lining your health preferences. — fitnesshealthylife.com