The unhealthy season
A two-step guide to surviving Christmas and New Year's Eve

By Lt-Col Linda Kilworth
The next few months are traditionally associated with over indulgences. There are Mess functions, farewells, family celebrations, pre-Christmas drinks, Christmas morning teas - the list goes on.

Normally the occasional over-indulgences are not a nutritional issue, but at this time of year there are too many functions occurring almost weekly, if not a few times a week. It all adds up and the excessive food and alcohol intake takes its toll on the body.

Let's face it, this time of year most people wind down their PT sessions and it is too hot to run or even get up early with a hangover. By the time the holiday period is finished and you try on the uniform - well, sack the laundry man, it's shrunk!

Sound all too familiar?

It's far easier to take precautions before the damage is done, rather than embarking on fad diets to lose the weight that you gained over the festive season. Hands up all those who are still trying to lose those extra kilos from last season.

• Too much snack food and alcohol will mean gaining unnecessary kilos.
• Make a commitment this festive season to keep nibbles and alcohol to a minimum.

Parties

The pre-Christmas period is marked by numerous parties and functions. Party food is often high in fat, low in dietary fibre, high in sodium (salt) and high in kilojoules. We rarely take note of how much nibble foods we consume. You may be surprised by the amount you may eat, especially if it is food you really enjoy.

Higher energy, higher fat party foods:
(Food item - Energy - Fat)

Potato chips (50g) - 990 kJ - 15g
Cheezels (50g) - 1085 kJ - 15g
Salted Peanuts (Nobbys) (40g) - 1056 kJ - 21g
Corn Chips (Doritos) (50g) - 1022 kJ - 12g
Olives (three olives) - 105 kJ - 1.5g
Party pies (each pie) - 699 kJ - 9g
Dim Sim (each dim sim) - 430 kJ - 3.5g

Lower energy, lower fat party foods:
(Food item - Energy - Fat)

Pretzels (50g) - 809 kJ - 1.5g
Rice crackers (Sakata) (50g) - 840 kJ - 2g
Fruit and nut mix (Sanatarium) (40g) - 760 kJ - 10g
Low fat, baked corn chips (Freedom Foods) (50g) - 855 kJ - 1.5g
Cocktail onions (three onions) - 36 kJ - 0g
Celery and carrot sticks (one stick of celery, one small carrot) - 40 kJ - 0g
Bread sticks - 85 kJ - 0g

Eating a light snack such as low fat yoghurt, a piece of fruit, some dry biscuits or a sandwich before going to the party or function, you will be less inclined to nibble when your appetite is satisfied. A 200g tub of low-fat yoghurt is 500 kJ and 0g fat, a handful of salted peanuts is 630 kJ and 13g fat, and two party sausage rolls are 650kJ and 4.5g fat.

If you can't stop eating the chips or nibbles, then say "no" in the first place.

Keep your distance from the nibbles, buffet table or food table. If it takes extra effort to obtain the food, you will eat less.

Take some low kilojoule, low-fat snacks along to the party. If you are hosting a party, make sure this option is available.

Alcohol

Alcohol has a nasty habit of dissolving willpower. Alcohol, in small amounts will stimulate appetite (make you want to eat more snack foods), but will depress appetite if drunk excessively. High sodium (salty) snacks will stimulate thirst, so you end up drinking more.

Don't forget the kilojoule cost of each alcoholic drink.
The kilojoule value of some of these drinks varies slightly between brands and the figures are averages.

Drink - Kilojoules

One glass red wine - 420 kJ
One glass white wine - 420 kJ
One stubbie full strength beer - 585 kJ
One stubbie mid-strength beer - 400 kJ
One stubbie low alcohol - 260 kJ
One nip spirit with cola - 500 kJ
One nip spirit with diet cola - 290 kJ

Paying the price

You have to walk for 14 minutes to use up the kilojoules from a glass of wine and 20 minutes for one stubbie of full-strength beer.

Make a decision on the number of drinks you will have, and then STOP.

Never get into "shouts" with friends - especially if you have lots of friends.

Always choose low kJ mixers (water, soda water, diet cola) and low-alcohol beers.

Volunteer to be the driver.

Slow the drinking down by alternating low joule soft drinks or water with an alcoholic beverage. Alternate a glass of wine with a glass of water or a rum and cola with a can of diet cola.

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