UQWellness eMag Nov 25 - Flipbook - Page 18
support cardiovascular health.
Though琀昀ully constructed
grazing boards featuring
whole-grain crackers, lean
proteins like smoked salmon
or turkey slices, and colourful
fruit can be both visually
appealing and nourishing.
By focusing on what fes琀椀ve
foods can provide rather
than what they lack, we can
cul琀椀vate a more posi琀椀ve and
sustainable rela琀椀onship with
ea琀椀ng during the holidays.
Practical Strategies for
Balanced Holiday Eating
Rather than relying on strict
rules, adop琀椀ng small but
prac琀椀cal strategies can help
balance health with enjoyment:
• Use smaller plates for
richer foods. This reduces
por琀椀on sizes while s琀椀ll
allowing the pleasure of
tas琀椀ng fes琀椀ve dishes. Enjoy
treats mindfully. Instead of
avoiding indulgent foods
altogether, allow yourself
small por琀椀ons and savour
them slowly.
• Check in with hunger and
fullness cues. Pausing
before and during meals
to assess how hungry
you are can prevent
unnecessary overea琀椀ng.
• Priori琀椀se vegetables and
protein. Filling up on 昀椀brerich vegetables and lean
proteins can reduce cravings
for higher-energy snacks.
These approaches make it
possible to indulge without
overdoing it, suppor琀椀ng
both physical health and
emo琀椀onal sa琀椀sfac琀椀on.
Expert Insights and Positive
Framing
Nutri琀椀on professionals o昀琀en
recommend a balanced
approach, such as the “80:20
rule.” This means aiming
for healthy, nutrient-dense
foods 80% of the 琀椀me, while
leaving 20% for treats and
celebra琀椀ons. This perspec琀椀ve
reframes holiday ea琀椀ng from
one of restric琀椀on to one of
昀氀exibility and enjoyment.
It is also worth remembering
that not all fes琀椀ve foods are
unhealthy. Brussels sprouts,
cranberries, nuts, dark
chocolate, and even some
cheeses contain an琀椀oxidants,
昀椀bre, and compounds that
Staying Active and Hydrated
Holiday wellbeing is not only
about food choices - movement
and hydra琀椀on also play crucial
roles. Including ac琀椀vity as
part of family tradi琀椀ons, such
as beach ou琀椀ngs, backyard
cricket, or evening walks to look
at Christmas lights, supports
energy expenditure and
enhances mood. These small
but consistent e昀昀orts can o昀昀set
some of the increased energy
intake from fes琀椀ve meals.
Hydra琀椀on is equally important,
especially in the Australian
summer. Drinking water
throughout the day not only
supports health but can
also reduce the likelihood of
mistaking thirst for hunger.
Alterna琀椀ng alcoholic drinks
with water is an e昀昀ec琀椀ve
strategy to moderate both
alcohol and energy intake.
