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Diabetes Qualified

Tips on enjoying a healthier festive season

Tips on enjoying a healthier festive season

By Rebecca McPhee, Accredited Practising Dietitian and Health Coach

Weight gain or elevated HbA1c levels don’t occur because of one or two small indulgences. Enjoying treats in moderation is an important part of a balanced lifestyle. These health changes are typically the result of multiple factors over time. However, an ‘all or nothing’ mindset can lead some clients to feel they’ve failed after a single treat, prompting them to write off the entire holiday season and even skip upcoming medical appointments. For those who start celebrating on December 1 and continue through to January 31, there may be noticeable impacts on their health. By providing practical tips, you can help clients avoid this outcome, enabling them to enjoy the festive season without guilt while maintaining their wellbeing.

Careful of carbohydrate amnesia 

Lingering around the party table, can cause people to eat more. ‘Carbohydrate amnesia’ often results when people are so busy socialising, they forget what and how much they have consumed. This can cause feelings of guilt and lead to ‘permission’ to think “Well I have blown it now; I’ll start my diet next year”.  

Advise clients to avoid staying near the food table and instead take a small plate to fill with a mix of their favorite treats and some lower-carb options, such as vegetable sticks, berries, or protein-based snacks. Then enjoy them slowly, away from the table.

Choose indulgences wisely  

If your client expects to be attending a lot of parties during the festive season, it’s a good idea to think quality not quantity. Bypass the chips and crackers which are very easy to graze on and opt for some quality cheese with a small amount of seasonal fruit. If there is a dessert, choose a small amount and savour it.  Rather than telling themselves: “I should not have this”, ask the question: “do I really need this?” People are more likely to stick to their plans if they ask a question rather than ‘parenting’ themselves, which often leads to rebellion!  

Attention with alcohol 

If deciding to drink alcohol at a party, it is advisable to have a game plan in place.

  • Choose which parties to have drinks and be the designated driver for other events. 
  • Include alcohol free days between parties.  
  • Portion caution with wine pouring – using smaller wine glasses can help. 
  • Hydrate with water between alcoholic drinks.  
  • Alcohol can increase the appetite so be mindful of grazing. Keep to the ‘one plate rule’ and stand away from the table. 

Avoid going to parties hungry 

Overindulging at a party will be inevitable if arriving at a party hungry. If attending a party between meals, it is advisable to include a high protein snack 60-90 minutes before leaving, for example a boiled egg; Greek yoghurt and berries; tinned fish and wholegrain crackers; half a wholegrain sandwich with a protein filling; or a small smoothie. 

Keep active 

Incorporating extra exercise is a great way to balance out holiday indulgences. Encourage clients to look for opportunities to stay active during the festive season, such as swimming at the beach, going for a bushwalk, or taking an evening stroll after dinner when the weather is cooler.

There’s no need to discourage clients from enjoying the festive season with food and drinks. However, helping them create a game plan can support better management of blood glucose levels and weight, allowing them to start 2025 feeling refreshed, healthy, and happy.

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