For many of us, the festive season involves spending quality time with loved ones and enjoying good food. However, if you are concerned about overindulging, there are simple ways to enjoy this special time without weight gain and elevated blood glucose levels (BGLs).

Weight gain or high HbA1c levels don’t result from one or two small indulgences, and a balanced lifestyle includes enjoying treats in moderation. Consistently high HbA1c levels or weight gain typically arise from multiple factors over time. An all-or-nothing mindset can lead you to believe that one treat has ruined your efforts, prompting you to give up entirely – especially during the holiday season. While celebrating non-stop from 1 December to 31 January could impact your health, it is possible to navigate the festivities guilt-free with these practical tips.

Be careful of ‘carbohydrate amnesia’

The more you linger around a party table the more you are likely to eat. This often leads to carbohydrate amnesia, because you are so engrossed in socialising that you lose track of what and how much you’ve consumed.

Professor Brian Wansink of New York’s Cornell University is noted for his research into mindful eating, particularly the way people often overeat when they’re not paying attention. His studies show that when serving dishes are left on the table in group situations, women eat about 10% more, and men eat roughly 29% more. 

To avoid this trap, grab a small plate of food to slowly enjoy – and leave the table. Fill your plate with a combination of party favourites and lower carb options, such as vegetable sticks, berries, and a selection of protein. If you have been asked to bring a plate to the party, choose something that you know you can eat freely and enjoy.

Choose wisely

If you’re attending multiple parties during the festive season, focus on quality over quantity. Skip the chips and crackers that are easy to overindulge in, and opt for some quality cheese paired with a small portion of seasonal fruit. If there’s a dessert you love, take a small serving and savour it. Instead of thinking, “I shouldn’t have this,” try asking yourself, “Do I really need this?” Framing it as a question rather than imposing a rule helps you stay on track without triggering a rebellion.

Attention with alcohol

If you have decided to enjoy alcohol at a party but find it hard to control the amount, then have a game plan before you arrive. For example:

• Plan which parties you choose to have drinks at and be the designated driver for other events.
• Include alcohol free days between parties.
• Portion caution with wine pouring – using a smaller wine glass can help.
• Hydrate with water between alcoholic drinks.
• Alcohol can increase your appetite so be careful with grazing. Keep to the ‘one plate rule’ and stand away from the table.

Avoid going to parties hungry

Overindulging at a party will be inevitable if you arrive hungry. If you are attending a party between meals, have a high protein snack 60 to 90 minutes before leaving. Good options include a boiled egg, Greek yoghurt and berries, tinned fish and wholegrain crackers, half a wholegrain sandwich with a protein filling, or a small smoothie.

Keep active

Get in a bit of extra exercise if you have been to a lot of parties and eaten more than usual. Also look for opportunities to be active during the holiday season, for example, a swim at the beach, bush walking, or a walk after dinner in the early evening when temperatures have dropped.

Enjoy

Life is meant to be enjoyed, so eat, drink and be merry this season! However, having a game plan in place will help you manage BGLs and weight so you can enter 2025 feeling healthy and ready to start a new year.

By Rebecca McPhee, Accredited Practising Dietitian and Health Coach