Merry Christmas: How to have cake, treats and still not ruin your fitness? Doctor explains

Cakes, wine, desserts, tempting Kerala non-vegetarian preparations... Christmas Day is synonymous with temptations that can derail your fitness journey. Staying completely away from the festivities can ruin your day and keep you from enjoying time with your friends and family; therefore, it's not required. Instead, the smart thing to do is eat mindfully and scientifically. How to go about having your cake today? Should you say no to wine? What's the best way to have all the delectable curries, breads and desserts? Dr Manju P George, Chief Dietitian at VPS Lakeshore Hospital in Kochi, explains.

Mindful eating is the key
According to Dr Manju, it's possible to enjoy Christmas and other festive days by practising portion control. Here are some practical tips:
1) Regulate the portion to suit your diet. For example, instead of taking four or five pieces of a cake, take one.
2) Many people tend to eat desserts or sweets soon after lunch, and this can be detrimental. Instead, give the gap of an hour or two, and have cakes or treats as a mid-afternoon snack. You can also have cake and wine instead of coffee and snacks on the day. 

3) As for meat options, avoid fried and deep-fried dishes. Opt for curries instead. In case of dishes like cutlets, pick those fried in as little oil as possible. 
4) If there are fish-based dishes, pick air-fried or 'pollichathu' varieties. 

5) At night, don't repeat meat items for dinner. Instead, have it the next day. 
6) Do not store cooked foods in the refrigerator for more than 2 days. Also, take out small portions and heat them before eating. Do not re-freeze those heated once again. 

Exercise meal sequencing
To help you avoid overeating on festival days, try meal sequencing for each meal. This is the practice in which you have your vegetables first, followed by protein, fats and finally, carbohydrates. Start your meal with a bit of thoran or salad, and follow it up with a little eggs, fish or chicken. After this, have your rice or bread. "This practice can avoid blood sugar spikes and ensure metabolism," says Dr Manju. 

Movement as important
1) Keep moving as much as possible on the day
2) Offer to help with cleaning, washing plates or other activities
3) Try engaging in light walks for half an hour after having a meal
4) Do not sleep immediately after having big meals, as it can cause gastric issues