Festivities like Chinese New Year are perfect for creating cherished moments with loved ones and, of course, indulging in communal feasting. From sumptuous buffets to reunion hotpots, it is easy to go overboard with tempting treats, which can lead to discomfort and a few extra kilos.

The good news? You can still enjoy the celebrations without compromising your health. By making mindful choices and adopting a few simple strategies, you can strike a healthy balance between indulging and taking care of your well-being.

Here are six tips recommended by a dietitian to help you stay healthy during this festive season:

1. Do not skip meals before parties

It is tempting to skip meals before a big gathering in the hope of saving “space” for all the festive treats, but this strategy can backfire. Arriving at a party hungry often leads to overeating, as you may end up indulging in high-calorie snacks or dishes before the main course is served.

Tip: Start your day with a healthy, balanced breakfast that includes whole grains, lean protein, and fruits. If you are heading to a party later in the day, have a light, nutritious meal or snack beforehand to prevent overeating. A small portion of yogurt with some nuts, or a whole-grain toast with avocado can help you feel satisfied without spoiling your appetite for the main event.

2. Practise portion control

At festive gatherings, it can be easy to pile your plate high with food. But portion control is key to enjoying a meal without overeating. Instead of depriving yourself of your favourite holiday dishes, opt for smaller servings of a variety of foods.

Tip: Use smaller plates and avoid going back for seconds. Try to focus on the flavours and textures of each dish, savouring every bite. If you are at a buffet, be selective and fill half your plate with vegetables or salads, then add small portions of proteins and carbohydrates. This way, you get to enjoy the spread without overloading on calories.

3. Fill up on vegetables first

Vegetables are packed with fibre, vitamins, and minerals, making them an excellent choice when you are trying to stay healthy during the holidays. Filling up on vegetables before diving into heavier, richer foods can help you feel fuller and more satisfied, thus reducing the temptation to overeat.

Tip: Start your meal with a salad or a serving of steamed vegetables. Look for dishes that are low in calories but high in fibre, like vegetable soup or salads dressed with olive oil and vinegar. These low-energy-density foods will fill you up without adding excessive calories.

4. Drink water instead of sugary beverages

Alcohol, sugary drinks, and festive cocktails often accompany holiday meals, but these drinks can quickly add up in calories. Rather than reaching for that sugary soda or an extra glass of wine, try to stay hydrated with water. Water not only keeps you full, but it also helps your body process the food you eat.

Tip: If you cannot avoid alcohol or sugary drinks, aim to drink a glass of water between alcoholic beverages or after every sugary drink. Not only will this reduce your calorie intake, but it will also help you stay hydrated and feel better overall. If you have a craving for a soft drink, try sparkling water with a squeeze of lemon or lime.

5. Eat slowly and mindfully

During the hustle and bustle of holiday gatherings, it is easy to eat quickly without fully appreciating what you are eating. However, eating slowly gives your body time to register fullness, helping you to avoid overeating.

Tip: Enjoy your meal mindfully. Savour each bite slowly, recognise its flavours and texture. By eating mindfully, you will enjoy the food more and be better in tune when you feel full. This will help you to avoid overeating.

6. Be smart about leftovers

It is tempting to take home leftovers after a holiday meal, especially when you have enjoyed a large spread. However, if not managed properly, leftovers can lead to mindless overeating in the days following the celebration.

Tip: If you do take home leftovers, portion them out into smaller containers so you can control your intake. Be mindful of how much you are eating when reheating those meals. Consider freezing some portions for later so you do not end up eating them all at once. Try to balance your meals by adding vegetables or whole grains when reheating, ensuring you are not just consuming rich, calorie-dense foods.

 

CNY Reunion Dinner

The holidays are a time to celebrate and enjoy good food with friends and family. By following these simple tips, you can enjoy all the festive flavours without compromising your health. Remember, the key is moderation and mindful choices. Celebrating with food does not have to mean overindulging.

Staying active, making healthier food choices, and being mindful of your portions will help you feel better during the festive season. By doing so, it will also help to ensure you can fully enjoy the festivities without the guilt. So, eat well, celebrate responsibly, and make this holiday season one that is both joyful and healthy!

This article was reviewed by Ms Low Cheng Huei, Dietitian, Raffles Hospital