We are all looking forward to the summer holiday. Holiday time is also associated with enjoying good food. The shops are full of Christmas gifts and festive foods including fruit cakes, chocolates, biscuits and other delicious treats. Many of us have worked hard at getting into shape for summer and dread the thought of picking up extra weight. To gain one kilogram body fat you will need to consume an additional 4500kJ per day for a week. This sounds like a lot, but is only equal to an extra hamburger (no chips) and one soda drink per day!

Here are some valuable eating tips to save kilojoules and avoid excessive weight:

• Always choose lower GI food choices e.g. breads, cereals etc. This will assist in stabilizing blood glucose levels which will in turn help to reduce cravings and low energy levels.
  
  
• Always choose lower fat versions of yoghurts, cheeses, mayonnaise, salad dressings etc. Fats are very high in kilojoules and by choosing lower fat products you are saving kilojoules.
  
  
• Limit high kilojoule intake of so-called “healthy snacks” e.g. nuts and seeds. One handful of nuts is equal to 4 slices of bread! This will allow you to save kilojoules.
  
  
• Drink water if you are thirsty. Limit fruit juices, gassy gold drinks, cordials, flavoured waters and normal Ice teas (100ml of the above = ¾ slice of bread). Choose diluted fruit juices (not more than 250ml at one time), or choose diet drinks or soda’s (in moderate amounts).
  
  
• Alcohol is very high in kilojoules with wine, beer, ciders and cocktails that contain between 600 – 2000kJ per drink (one slice of bread contains 390kJ!). Spirits like whiskey contains the lowest amount of kilojoules per serving. Mix your drink with water, sparkling water or a sugar free alcohol mix.
  
  
• Eat regular meals and choose fruit for snacks.
  
  
• You might be having more braai’s: Choose fish e.g. snoek, chicken breast kebabs, lower fat red meat portions e.g. fillet steak (fat trimmed) rather than lamb chops or “boerewors”. Always cater for salads with meals.
  
  
• Remember the more you eat high sugar, high fat foods the more you will suffer from sweet or starch cravings and the more difficult to make healthier choices. Thus – all in moderation – aim for better choices at least 70% of the time …. because you are what you eat – even on holiday!
  
  

References:

Liz-Mare Lusardi. Registered Dietician. My Diet clinic. Intercare Medical Centre. Hazeldean crossing. www.mydietclinic.co.za, info@mydietclinic.co.za