The holidays and Christmas are here again, and like any festive season, it is a time spent with friends, family and plenty of food. Many holiday dishes are high in calories but low in nutrients, and excessive eating combined with reduced physical activity can lead to gaining 0.5 kg to 1 kg in just a week, especially when consuming an extra 500 kcal daily. For comparison, the recommended calorie intake for sedentary adults is about 2,000 kcal for men and 1,500 kcal for women. Burning off 500 kcal may require nearly an hour of jogging or about 50 minutes of cycling, depending on fitness level and intensity.
According to Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training and Chair of the Herbalife Dietetic Advisory Board, one effective way to reduce unhealthy snacking and overeating this season is to include more protein in every meal while reducing refined carbs and fat. Protein helps you feel fuller, making it easier to control portions and avoid unnecessary snacking.
Protein plays an important role in helping the body build and maintain lean muscle mass. It is a key component of many cells and contributes to better satiety. Including protein at every meal and snack can help manage hunger throughout the day and ensure individual protein needs are met, depending on age, body size, and activity level. Protein-rich foods commonly consumed in Malaysia, such as meat, poultry, eggs, legumes, tofu, tempeh and seeds, also provide essential vitamins and minerals including B vitamins, vitamin E, iron, zinc and magnesium. Adding protein while cutting out empty calories provides more nutrients that your body needs.
Here are some ways to eat smarter and avoid overeating during the holidays:
A protein-rich breakfast is a good place to start. Aim for about 25 grams of protein in the morning. Instead of calorie-heavy favourites like roti canai (420 kcal) or nasi lemak (780 kcal), opt for a meal replacement shake or oatmeal mixed with protein powder. Studies suggest that a high-protein breakfast helps keep you full until lunch and reduces overall food intake throughout the day.
Before attending Christmas gatherings, avoid showing up hungry. Have a nutritious snack like plain Greek yoghurt, cottage cheese with fruit, or a protein snack bar. You can also bring portable options such as unsalted nuts, low-fat cheese sticks, or a protein bar as backup.
During holiday meals, choose lean proteins like grilled fish, poultry, lean meats, beans or lentils, and limit high-calorie sauces and gravies. Cut down on starchy sides such as white rice, mashed potatoes and white-flour pasta. Fill your plate with vegetables, salads and whole grains like quinoa, brown rice or whole-grain pasta. Be cautious with liquid calories as festive drinks can add up quickly. Sparkling water with lemon or lime makes a refreshing and calorie-free alternative.
You do not need to eliminate your favourite holiday desserts completely. Instead, skip treats you can eat anytime and enjoy small portions of special Christmas delicacies like gingerbread.
Finally, maintain or start an exercise routine to help balance your holiday eating. Staying active supports energy levels and helps you feel confident throughout the festive season.
