We all sometimes need a drink or two to celebrate the year end.. How do you incorporate them without completely messing up your diet? Here is how!
- Hydrate thoroughly throughout the day with water!
- Avoid sugary carbonated drinks – rather have Coke Zero, Sprite Zero, Tab or Pepsi Max.
- Replace 1 fruit portion for 2 cordial mixes (cola tonic, passionfruit, lime).
- Order your cordial with sparkling water or sprite zero.
- When you want to order fruit juice, mix half freshly squeezed juice with half sparkling water and exchange for 1 fruit portion. (Fruit juices contain a lot of sugar!)
Always keep in mind that alcohol will increase your waist circumference! Males are allowed to have 2 alcoholic drinks daily and females not more than 1 daily.
- White wine with lots of ice is a better option than red wine.
- Spritzers can be made with wine or savannah (½ soda water, ½ wine).
- Avoid high sugar ciders such as Brutal Fruit, Red Square, Smirnoff, Hunters etc.
- Rather drink the Light versions of drinks, such as castle light, Amstel light, savannah light.
- When ordering spirits, mix with sugar free colddrinks or soda/normal water.
- Whiskey and vodka is better than brandy and tequila.
- Always order a single instead of a double – then you may have 2 drinks! J
- Avoid sugary shots such as strawberry lips, jagermeister etc.
- Here are a few drinks with their exchanges:
|200ml Dry white wine
|150ml Red wine
|Spritzer (100ml wine+100ml soda)
|Savannah light – 330ml
||1 Starch + ½ Fruit
|Savannah dry – 300ml
||1 Starch + 1 Fruit
|Light beer – 330ml
|Normal beer – 330ml
||1 Starch + 1 Fruit
|Beer shandy (light beer)
|Vodka + lime + soda
|Whiskey – 50ml
|Cognac – 40ml
|Rum or Tequila – 50ml
|Irish coffee (no sugar added)
||1 Fruit + 1 Fat + ½ Dairy
Don’t drink your calories this December! Eat and Drink SMART and stay in shape!
Eating out is part of the holiday festivities! Here are a few tips to make your life easier when trying to be healthy in a restaurant…
- Choose the restaurant carefully. Fast food restaurants serve food high in fat and sugar, and this will obviously cause weight gain.
- Eat something small before going to a restaurant to prevent over-eating due to hunger pangs
- Decide on how many courses will be eaten so that you can estimate your portions correctly for the meal.
- When starters are ordered, try to stick to vegetable platters or salads. Avoid the bread rolls and focaccia bread. You will then have a bigger food allowance for your main meal.
- Order “clean” food. Avoid saucy stews, curries, pastas and other combined meals such as lasagna, bobotie and paella. Sauces contain a lot of sugar and fats that will contribute to unwanted kilojoules.
- “Clean” food consists, for example, of a piece of protein (fish, meat, chicken) with a side salad or veggies and a starch (rice, potato, butternut). This will make it easy to estimate your correct portion.
- Always ask for accompanied dressings or sauces on the side so that you can control the amount that will be consumed.
- Avoid excessive salt
- Remember that prawns, mussels and oysters contain a lot of cholesterol and bad fats. Try to stick to fish.
- Avoid battered or crumbed chicken/fish.
- Always cut off the visible fat from meat and chicken.
- Avoid deep fried food items
- When a meal comes with a side order of chips, replace it because the temptation will be too great to resist once it is in front of you.
- When it comes to desserts, remember that all desserts contain sugar, butter and refined carbohydrates. If you really want to order a dessert, share with someone and just take a small taste to prevent future cravings.
- Eat your part of the dessert slowly to enjoy it
- A small portion of sorbet is better than a chocolate brownie or ice cream sunday.
- Rather order a coffee or herbal tea after your meal.
- Cappuccinos are allowed BUT always ask for the “skinny” version.
- Drink lots of water throughout the meal and avoid or limit alcoholic beverages.
Enjoy eating out healthily this December!