Making Intentional Choices for Healthy Eating During Festivities

When celebrations and gatherings abound, dining out becomes a central part of the merriment. Even in the hot, breezy days and balmy evenings of a Caribbean island, the temptation to indulge in decadent treats and rich dishes is all around. Whilst sharing the joy of delicious meals and social occasions with family and friends is integral to well-being, making intentional choices during the festivities is possible and essential for maintaining your health.

Here, we explore practical tips and mindful strategies to help you make healthier choices when navigating the indulgent spreads of the season so that you can hit 2024 feeling energised.

PRIORITISE GREENS AND COLOURS
Focusing on the greens and colourful fruit and vegetables of a festive meal can turn it into a celebration of health and flavour. Green vegetables like spinach, kale and Brussels sprouts, colourful sweet potatoes, cranberries, squashes and pomegranate seeds are rich in fibre, vitamins, minerals and antioxidants, offering a burst of nutrition. In the Caribbean, fiery peppers, ackee, callaloo, okra, mangoes, and deep purple eggplants are great choices to nourish your body with goodness. If ordering from a restaurant menu, eating a small portion of greens, such as a salad, before a meal has been shown to reduce glucose spikes and help with satiation, preventing over-indulgence later.

MINDFUL INDULGENCE
It’s natural to want to indulge in your favourite treats, and you absolutely should. However, do so mindfully. Choose one or two special treats you love and savour every joyful bite. Avoid munching on sweets and snacks that are readily available. By being selective in your approach to food, you can enjoy food without guilt or overloading on highly calorific foods. It is always better to eat a sweet treat at the end of a meal rather than on its own as a snack, as this helps to control blood sugar balance.

MAKE SMART SWAPS
When faced with decadent options, look for healthier alternatives. If you crave dessert, choose fruit-based ones like baked apples or poached pears. Choose lean protein options like turkey or fish instead of red meats. Swap creamy sauces for tomato-based ones, or ask for sauces and dressings on the side to control the portions. Rather than rushing through a meal, try to chew slowly and take your time; you will feel full earlier and, therefore, be less likely to overindulge.

STAY ACTIVE AND HYDRATED
Maintaining your physical activity and hydration levels is just as crucial as making healthier food choices. Take advantage of the cooler Caribbean winter weather by planning outdoor activities with friends and family and hitting the beach for a swim
as often as possible. Taking a post-meal stroll is also an easy way to balance blood sugar levels. Drink plenty of water throughout the day to keep you hydrated and prevent overeating.

PRACTICE GRATITUDE
It’s not just about food; it’s time to celebrate gratitude and connection. Practice mindfulness during your meals, appreciating the effort and love put into the dishes. Be grateful for the company of friends and family, focusing on the joy of togetherness rather than the abundance of food. Embrace the season’s spirit, cherish the moment with your loved ones and relish in the balance of festive delights and wellbeing.