With school holidays on the horizon and Christmas rapidly approaching, festive season fun can also throw up temptations to challenge families.
Dr Helen Vidgen, Senior Research Fellow from QUT’s School of Exercise and Nutrition Sciences said it was important to maintain a balance of healthy food and physical activity.
“It’s a time of lots of parties and socialising and this can mean it’s difficult to keep a track of what you're eating or when you are full so it’s easy to over consume,” Dr Vidgen said.
“Healthy eating doesn’t mean you can’t enjoy yourself. There a lots of festive foods that are healthy too, and for those that aren’t, savour smaller amounts.
“Plan for party eating; if you know there is a party coming up take that food into account and eat less at other meals that day or week to compensate.
“Alcohol and sugary drinks like soft drinks, punches and mixes can quickly add to calorie intake. Work out your limit. Dilute drinks where you can or add ice to help decrease the volume you're drinking.
“If you are the host, plan your menu around healthy foods. Use vegetable sticks for dips instead of fatty crackers or baked breads and have heaps of salad, delicious seasonal fruit and vegetables on offer at BBQs.”
Dr Vidgen also suggested people consider adding an activity to their parties by starting up a cricket game, breaking out the bocce, instigating family party games or going for a family walk.
“Try having your party in a park where activities can be incorporated into the festivities. It can be as simple as stringing up a volley ball net between trees. This doesn't just help use up some of the food we've eaten but it also means less mindless snacking and picking at food just because it’s there,” she said.
“Extra holiday time can be the ideal opportunity to add some regular activity into your daily routine. This might mean walking to the shops to get the paper, adding in an early morning bike ride or swim at the local pool.
“Or use the extra time to prepare your own foods. If you’re not a confident cook, perhaps try a few simple recipes without the pressure of needing to get a meal on the table after work for a hungry family.
“If you have children on school holidays plan to keep them active and make sure snack foods in the house are healthy. Grazing and couch time are easy holiday habits to fall into if there aren’t other distractions or limits set.”
Dr Vidgen has the following simple tips for healthier dietary choices over the summer:
- Swap a basket of chips for a bowl of cherries
- Avoid eating in front of screens
- Swap a bottle of soft drink for a chilled jug of water with mint and lemon
- Swap white rice and pasta salads for ones made with quinoa, frekkah, brown rice or pulses
- Enjoy a chilled water or other non-alcoholic drink in between each alcoholic beverage
- Swap a creamy ice-cream for a sorbet
- Make fruit smoothie popsicles or water-based ice blocks
- Read labels and be wary of ‘health food’ claims
- Swap a stuffed roast chicken for baked whole fish
- Enjoy Christmas treats in moderation
- Choose healthy ‘fast food’ options
- Keep a check on portions and extra courses
Media contact:
Amanda Weaver, QUT Media, 07 3138 9449, amanda.weaver@qut.edu.au
After hours: Rose Trapnell, 0407 585 901, media@qut.edu.au
QUT is part of a national collaborative group of five major Australian universities that form the ATN (Australian Technology Network of Universities).
