Don’t overindulge this Christmas

With only three days until Christmas, we are all gearing up for the festivities, and for many, that includes the food. While enjoying the seasonal offerings, Naulette Reddie, a nutritionist at the Ministry of Health and Wellness, provides some helpful tips to maintain healthy eating practices well beyond the holiday season.

1 Don’t skip meals

Gearing up to eat as much as one can on Christmas Day, many people start fasting days before so that they have more room to fill. However, Reddie says starving oneself ahead of the meal often leads to gorging oneself well after the body has reached its natural limit. She said, “What I would recommend is that people don’t skip any meals during the days leading up to Christmas dinner. Don’t skip breakfast and don’t skip lunch because when you actually sit down to eat dinner you’ll be so hungry and then you’ll overeat.”

2 Don’t have several full meals in one night

As is traditional for most Jamaicans, Christmas Day brings out the nomadic spirit of eating dinner at several different households. Reddie says if that is the order of the day you may need to switch up your portions.

“We’re not going to say that it is a no. What they can do is, use a smaller plate. So don’t use the regular dinner plate and have that plate full with food, especially when you know you’re going to other houses. That gives you an opportunity to have a sample of what’s on the menu without actually overeating,” she said.

3 Eat lots of vegetables

While many flock to exotic meats during the holidays, shying away from vegetables is a bad idea. She urged, “Load up on the vegetables because that fibre actually helps in preventing the overeating. Fibre gives you a sense of satisfaction. So have your vegetables and in-between meals cleanse your palate with a little bit of water.”

4 Drink water

Drinking water is always a good idea, but it becomes even more imperative during holidays that specialise in including sweet treats.

“Don’t skip the water especially during that period of heavy eating. We have to be mindful of liquid sugar. You can have the alcohol, you can have the fruit juice but don’t overindulge. You still want to keep a sober mindset and with liquid sugars, especially for people who have diabetes it’s better to have whole fruits than liquid sugars,” Reddie said.

5 Savour the meal

An often observed practice on Christmas Day is rushing to eat in order to have seconds. However, Reddie emphasises that not only is this a choking hazard and a strain on your digestive system, but it also goes against the spirit of the holiday.

“On Christmas Day we would normally eat as a family so you know we would have more food available at that time. When you are eating we are recommending that you go slowly. Take small bites, eat mindfully and savour the meal. Christmas is a time for family so you want to eat and enjoy the company.”

6 Stay active

Eating is half the battle. Digestion is a vital part of eating and on a day that includes such a wide variety of meals, it cannot be ignored.

“After enjoying the delightful dinner, consider taking a ten-minute walk before going to sleep. This will give the body some time to digest the food slowly while also giving you a clear mindset and assisting with weight control, which in the long run gives a peaceful night’s rest.”

Extending her season’s greetings to the Jamaican family Reddie concluded saying, “We wouldn’t want people to overindulge because they still need to keep in mind that they need to practise portion control and moderation during the Christmas season. Happy Holidays to you all!”

shanel.lemmie@gleanerjm.com