Eat a balanced meal, and make sure to drink water, which helps with digestion. Photo: ShutterstockEvery week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we’ve written
Staying healthy during the festive season in Hong Kong can be a challenge. Turkey, chocolate and other treats all become part of our regular diet.
Alexis Law, a dietitian at Top Nutrition Coaching, shares how to eat well at this time of the year.
“It’s important to not let food be a big stressor but something we enjoy that brings us together,” he said.
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Learn to say ‘no’
Some people might want to skip meals so they can eat more later. But Law said this was a bad idea.
“Arriving at dinner very hungry can lead to excessive eating,” Law said.
Eating at irregular times can also cause problems for our bodies.
The dietitian said teens were also often told to eat more, even when they were full.
“It is important to set firm boundaries if someone is pushing food onto your plate,” he said. “You can do this politely by saying you’re not hungry yet or that you’d like to take some home to eat later.”
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One way to know if you should keep eating is to use a hunger scale.
“This is a useful tool to help you better understand your body’s hunger signals,” he said. “By checking in with your body, you can avoid overeating and develop a healthy relationship with food at the same time.”
You can give a rating from one to 10, with one being the most hungry and 10 being completely full.
Decide your number when you feel like eating. Then see how much you need to eat until you feel comfortably full, which is a six or seven.
Law said this level was ideal even at festive meals. By listening to our bodies, we can enjoy eating without feeling bad.
“We can stay mindful of our hunger and fullness and are more intentional with meals and snacks,” he said. “Food is fuel and we want our body to feel its best.”
Start small
Law also noted that many of us often only eat a few different types of food. But a balanced diet allows for many types.
He said all foods could be part of a healthy lifestyle in small amounts.
“Start with smaller portions and remember, you can always go back for more if you are still hungry,” he said.
Water can help our bodies break down food. But many people forget to drink enough.
Law suggests carrying a water bottle to drink from during the day. It is also a good idea to drink water during meals. For those who are not fans of regular water, try the carbonated version.
“You can also add some citrus fruits to make it more flavourful,” Law said.
To test your understanding of this story, download our printable worksheet or answer the questions in the quiz below.
balanced diet 均衡飲食
when you eat a mix of fruits, vegetables, dairy, grains and protein to keep your body healthy
boundaries 界線
limits
excessive 過量
too much
ideal 理想
perfect; best
intentional 有意圖的
describes something done with purpose