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The festive season in Kenya is synonymous with indulgent meals and celebratory drinks. However, for those mindful of their weight and alcohol intake, making informed dietary choices is crucial.
Certain holiday foods can hinder weight management efforts, especially when combined with alcohol, while others can support your health goals.
Foods to approach with caution during the holidays
1. Deep-fried and pastry-based dishes
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Items like samosas, mandazis, and deep-fried meats are calorie-dense and high in unhealthy fats.
Consuming these alongside alcohol can lead to excessive calorie intake, as alcohol itself is calorie-rich and can lower inhibitions, making overeating more likely.
2. Creamy and cheese-laden foods
Dishes such as creamy casseroles, cheese-filled pastries, and certain gratins are high in saturated fats and calories.
When paired with alcohol, they can contribute to weight gain and digestive discomfort.
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3. Sugary desserts
Traditional sweets like cakes, cookies, and puddings are loaded with sugars and fats.
Alcohol consumption can increase sugar cravings, leading to overindulgence in these desserts, which may spike blood sugar levels and promote fat storage.
Healthier choices to embrace
1. Lean proteins
Opt for roasted turkey, grilled fish, or lean cuts of beef. These provide essential amino acids and can promote satiety, helping to control overall calorie intake.
Including protein-rich foods can also aid in muscle maintenance, especially beneficial if you're engaging in physical activities during the holidays.
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2. Fibre-rich vegetables
Fill your plate with steamed or roasted vegetables like sukuma wiki (collard greens), spinach, carrots, and broccoli.
These are low in calories and high in fiber, aiding digestion and promoting fullness, which can help mitigate the tendency to overeat when drinking alcohol.
3. Whole grains
Choose whole grain options such as brown rice, whole wheat chapati, or quinoa.
These complex carbohydrates provide sustained energy and are more filling, reducing the likelihood of excessive snacking.
4. Fresh fruits
Incorporate fruits like pineapple, mangoes, and oranges into your meals or as desserts.
They offer natural sweetness, essential vitamins, and hydration, which is particularly beneficial when consuming alcohol.
Additional tips for a balanced holiday diet
Moderate Alcohol Consumption: Set a limit to your alcohol intake and alternate alcoholic drinks with water or non-sweetened beverages to stay hydrated and reduce overall calorie consumption.
Mindful Eating: Eat slowly and savor each bite. This practice can enhance your eating experience and help you recognise fullness cues, preventing overeating.
Stay Active: Incorporate physical activities such as walking, dancing, or traditional games into your holiday routine. This not only helps burn calories but also keeps the festive spirit alive..
By making conscious food choices and maintaining moderation, you can enjoy the festive season's culinary delights without compromising your weight management goals, even when partaking in alcoholic beverages.
This content was generated by an AI model and verified by the author.