It should be said that the festive period is a time to indulge; after all, mince pies aren’t available all year-round. But with Brits expected to gain at least 1-2 lbs. over the coming weeks, moderation is – as always - key.
While home is often a guaranteed ‘snack trap,’ BNF said workplaces are also ‘full of temptation’ throughout December. Here, its team of nutrition scientists list their top tips for preventing the January “guilt-trip”:
Snack attack
According to BNF research, 29% of adults say too many unhealthy snacks in the workplace makes it difficult to have a healthy lifestyle.
When the office is inundated with treats around Christmas, having healthier alternatives to hand is a good way to avoid some of the temptation – stock up on healthy options like tangerines, unsalted nuts, plain popcorn and vegetable sticks.
It also suggests limiting ‘more indulgent’ snacks to one-a-day to resist constant grazing.
Client and corporate lunches
The good news is that if you’re going for a traditional Christmas dinner, many of the foods included are rich in essential nutrients (Brussel sprouts, turkey, veg).
If you’d rather avoid turkey, opt for a fish or vegetarian main instead. Sharing a starter or dessert with a colleague will also allow you to enjoy a three-course meal without as big a volume of food.
Party planning
With alcohol and canapés a-plenty, you’re likely to consume more calories than normal. If you’re heading out straight after work, have a healthy snack beforehand (like low-sugar wholegrain cereal or oatcakes with peanut butter) so you don’t arrive hungry and head straight for the nibbles.
Try choosing healthier items first, as this will make it easier to say no to higher calorie options later - vegetable sticks, olives, and breadsticks are all good ideas.
Drinks-wise: choose sugar-free mixers, smaller glasses of wine and beer, and try including non-alcoholic drinks.
Get up and go
Staying active will help burn of some of those extra calories, keep fitness up and improve sleep and reduce stress. Even small amounts of activity, like a 10-minute brisk walk, can be beneficial.
Two ten minute walks per day can burn about 160 calories for example – which amounts to 800+ calories a working week.
Be mindful of the buffet – suggested food swaps:
- Mini sausage roll (53 kcal) for Sushi (30 kcal)
- Breaded chicken (51 kcal) for Chicken fajita bite (25 kcal)
- Handful of tortilla crisps (101 kcal) 7 olives (22 kcal)
- Orange cream chocolate (51 kcal) Satsuma (20 kcal)
- Handful of salted peanuts (181 kcal) Handful of salted popcorn (71 kcal)
- Mince pie (253 kcal) Mini mince pie (84 kcal)
For more tips and advice, take a look at the BNF ‘Merry Christmas Survival Guide’ https://www.nutrition.org.uk/healthyliving/seasons/survivechristmas.html