We are now in the run up to Christmas and although this can be an enjoyable period of dietary indulgence, it can also result in feelings of anxiety due to bowel discomfort, tiredness, bloating, and symptoms of disordered eating (irregular eating behaviour that can negatively impact physical, mental and emotional health).
In order to try to avoid developing any of these symptoms I’m going to share some tips that may be helpful, just being aware of your behaviour and taking a few small steps to counteract the inevitable overindulgence at this time of year can have a big impact.
This week I’m going to focus on party food, notoriously high in salt, sugar and fat, it can be very hard to make healthy choices, here are a few tips:
- Try not to go to a party too hungry, before you leave the house have a small snack such as hummus with carrot/celery, a handful of nuts, a cracker or toast topped with options such as those shown below. Eating something fibre rich will enable you to feel fuller for longer and should prevent sugar crashes that can make you feel weak and hungry leading to poor food choices.
- Stay hydrated and make sure you fulfil the recommended daily quota of 1.5 – 2 litres of water, if you’re drinking alcohol try to pace yourself and if possible alternate between non-alcoholic options which are much more accessible now.
- If you are hosting a party then try to offer a healthy grazing board option as shown below, include a variety of unsalted nuts, dried fruit and dark chocolate, nutrient rich, high in fibre and antioxidants, they are the perfect accompaniment to a festive aperitivo.
- Try making mulled wine using low alcohol wine, with all the spice and fruit additions nobody will notice!
- Try making sugary treats such as mince pies and xmas biscuits using less sugar than suggested in the recipe, most of the time these are over-sweetened, so you won’t miss the sugar.
- Copy what lots of Europeans do when enjoying a drink, always combine it with food so that you don’t drink on an empty stomach and the focus is not solely on the alcohol, the French have crudité, Spanish have tapas, Venetians have cicchetti, get inspired!
- Try to limit/avoid spicy/processed/fatty foods and carbonated drinks if you suffer with bloating as these are known to trigger symptoms (NHS’, 2021).
- When negotiating the buffet table try to fill at least half of your plate with fruit and vegetable options such as salad, olives and grapes and limit processed food such as deep fried samosas and sausage rolls, sandwiches which contain salad and cheese with crackers are healthier options.
- Try not to over-eat as this can cause digestive complaints such as acid reflux, gas and bloating which can cause intense discomfort and disrupt sleep, take your time when eating and try to take a break between courses to allow your body to digest and register satiety.
- Try to maintain a regular sleeping pattern and avoid sleep deprivation as even a single night of sleep loss can have a significantly negative impact on hunger and appetite regulation (Schmid et al., 2008).
References
- NHS’. (2021). Irritable Bowel Syndrome (IBS) – Diet, Lifestyle and Medicines. https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/
- Schmid, S. M., Hallschmid, M., Jauch-Chara, K., Born, J., & Schultes, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. J Sleep Res, 17(3), 331-334. https://doi.org/10.1111/j.1365-2869.2008.00662.x
MLT Nutrition 