Christmastime... to eat or not to eat?

The festive season begins with the first public holiday in December and with it comes an enormous number of invitations to lunches, dinners and drinks parties.

Food and overindulgence seems to be part of the package at Christmas time, with hours in the gym all going down the drain over the few weeks of December and guilt trips that are sure to follow.

Claire Sillato Copperstone, lecturer at the University of Malta in the Department of Food Science, is not overly concerned about indulging at Christmas time in so far as the indulgence stays within the festive period.

"Eating slightly more over a short period of time is normal. In reality, it's impossible to eat the same amounts day after day over the whole year. Eating is not just about satisfying hunger any longer, but there are also other factors such as appetite and social factors, among others. Most people will eat more during Christmas as there are more occasions, more family gatherings and more readily available food and drinks."

However, although this time of the year is an excuse to allow a little leeway in a strict health regime, Sillato Copperstone still recommends that people try to stick to a calorie balance to avoid unnecessary weight gain over the holidays. 

"The basic principles of nutrition describe energy balance as Energy In - that is calories in the diet - must be equal to Energy Out - the amount of calories the body uses in a day. It is important to plan ahead and balance the added calories through eating and drinking more by doing some more physical activity, or by planning your days ahead so as to control the daily calorie intakes."

There are plenty of excuses for overindulgence during this period. Though some are circumstantial - like office parties, family get-togethers and school holidays - others can even be physical. Research has shown that the 'hunger hormone' gherlin encourages the brain to seek out high calorie foods even when we are feeling full.

"Most people will find it hard to control eating when a lot of tasty food and drink is readily available - essentially, that means they have lost the ability to distinguish between hunger and appetite. 

"If you are eating more than your daily requirements then you are overeating and drinking. One way of trying to control this is by having a daily calorie plan based on your specific requirements and comparing your festive eating activities to this plan," Sillato Copperstone said.

To avoid overeating and the feelings of bloatedness, lethargy and gulit that come after a bout of gluttony, Sillato Copperstone recommends better planning of events over the Christmas period, both from a food intake perspective as well as an increased exercise regime to keep the calorie balance in check.

Alcoholic drinks are also calorie-laden, so she also recommends cutting back and controlling the number of alcoholic drinks consumed during the festivities to keep that waistline trim as well as avoiding the inevitable hangover after a night of drinking.

During Christmas time, people tend to throw caution to the wind and simply eat anything they feel like because they take the attitude that once they have sinned, they might as well go all the way. Sillato Copperstone advises people to remain sensible and avoid all the things they do most of the year, like fatty snacks, fried food, cheeses, cakes and pastries.

One more tip to avoid the risk of overeating, she said, is to never turn up to a party hungry. "Have a healthy snack before you go to make sure you don't go straight to the buffet table and overdo it."

Of course, the Christmas period is all about eating, drinking and enjoying the company of friends and family but avoiding overeating during this period will keep you in shape and make for a much happier start to the New Year when you can fit into the party dress and show off a killer shape. 

How to avoid overeating over the festive period

Have a pre-party workout

Not only will you feel better in your clothes but your body will also crave healthier options, rather than the sugar-coated treats. A higher metabolism will also help you digest the food you consume better and burn the calories faster.

Eat before you go out

Don't go to a party on an empty stomach. If you do you, will end up eating more than you need, and even more than you actually want. Protein-rich snacks such as a handful of nuts, plain yoghurt with fruit or a few crackers with cheese will keep hunger at bay and boost metabolism, keeping you feeling fuller for longer.

Use a small plate

A small plate means less food fits on it, keeping your portion size under control. Pile the plate high with veggies and lean meats to give the impression you are having a feast.

Fill up on fibre and protein

Before checking out the dessert table have a plate of protein rich foods and food that is high in fibre. Try to avoid or limit refined bread and pasta and choose nuts and whole grains for fibre intake.

Take it slow

Pace yourself when you are eating at a party. Take small bites and chew your food properly. It takes 20 minutes before you feel satisfied so give yourself time before you go dig in to second helpings.

Cocktail or cake

Alcohol contains plenty of calories, as do sugary desserts. Take your pick and decide on one, but not the other.

Share your desserts

Saying no to desserts you really want never really works. Rather than promising not to have any at all share one with a friend, that way you are reducing calorie intake by half.

Eat up before you drink

Alcohol not only decreases your inhibitions, but it also increases food cravings.

Stay hydrated

For every alcoholic drink you consume, have a glass of water to keep hydrated.

Plan ahead

If you know you are going to a party where you are likely to overindulge, plan ahead a little. Eat less throughout the day so if you overdo it at night, your daily intake of calories will be balanced out. If you overeat at a party, eat less and opt for healthier options the next day to even out your calorie intake.