Healthy Holiday Snacking Ideas for Summer
It will soon be that time of the year again.
The end-of-year parties, the family visits, the large festive meals… and the temptation to enjoy it all a little too much.
And, whether you look forward to it or dreading it, whether you revel in it or can’t wait for it to be over, there is no escaping it.
It is a time when even the most determined healthy eaters can be tempted to over-indulge, to eat, drink and be merry along with the rest of us.
So, if you can’t escape the season, how can you negotiate it?
Is there a way to enjoy the holiday festivities while maintaining healthy eating habits?
The key to resisting over-indulging at this time of the year is to be prepared for the battle.
Temptations are going to be everywhere and although it’s fine to enjoy the odd mince pie or piece of delicious buttery shortbread, the key to not going overboard is to try and ensure that you never feel hungry between meals.
Here are some great tips for healthy holiday snacking and eating which will help you to keep up your energy through this busy holiday period.
Fill up on fruit
Here in South Africa, we are fortunate that our Christmas season falls in summer.
We are spoilt for choice when it comes to the fresh fruit that is available at this time of the year. Take full advantage of this bounty.
Have a stash of frozen berries (blueberries, strawberries and raspberries) and grapes in the freezer, for when you feel like something cool and sweet to nibble on.
Watermelon is the perfect snack for a hot summer’s day. It is low in calories (one cup has less than 50 calories) and its high water- content will keep you hydrated.
Apples are one of the easiest fruits to eat on the run and eating an apple before a meal can reduce your calorie consumption by up to 15 percent.
Cut a banana into slices and spread these with peanut butter. This is a filling snack that will fool your tummy into believing that you have eaten a meal.
Make a smoothie using frozen berries, plain yoghurt and muesli. The perfect morning or afternoon snack.
Never go to a party hungry
Don’t skip meals to save space for a feast.
Just before you leave for a party eat a healthy snack. Some fruit, a handful of nuts or some yoghurt. You are far more likely to overeat if you arrive at a function feeling hungry.
Don’t rush to the food table and fill up on snacks. Choose small portions of the foods you really enjoy and eat slowly.
Move away from the buffet
Don’t go back for seconds.
Eat less at other meals.
One celebration meal probably won’t make much difference to your healthy eating regime, so just enjoy it.
If you are going to a number of parties, try and limit what you eat at other meals on those days. If you enjoyed a larger-than-usual lunch, then have a salad or a sandwich in the evening. Make it a closed sandwich with Kerrygold butter and generous fillings, to sustain you until breakfast.
Don’t skip breakfast, even after eating a large meal the night before. Oats porridge is a great start to the day as it stabilises your blood sugar levels. Adding a teaspoon or two of Kerrygold butter to your hot oats makes a creamy and satisfying meal to start the day.
Be drink aware
Alcohol is high in kilojoules and low in nutrients and it doesn’t fill you up. If you are at a party where the drinks are flowing, try drinking a glass of water, sparkling or still, between each drink. Have a large glass of water before your first drink.
Drink from a small wine glass and sip slowly.
Choose low-sugar mixers with spirits and pour the drink into a tall glass with lots of ice.
Avoid salty snacks that will make you thirsty.
Keep moving
Being active at this time of the year is your secret weapon against the occasional over-indulgence. Regular exercise will also give you more energy to cope with the stresses that come with this time of the year.
Enjoy a walk with family or friends after a holiday meal. Research suggests that walking immediately after a meal is more beneficial than walking an hour or two later.
It’s summer! Go swimming. If you are lucky enough to live near the sea, plan trips to the beach. Otherwise enjoy swimming in your own, a friend’s or a municipal pool.
Plan a hike or a bike ride together with friends or family.
Play games. On the beach, in your garden or at the park.
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It’s all about moderation.
Don’t deprive yourself of the good things that are on offer at this time of the year, just enjoy them in moderation and remain mindful of what you are eating every day.
