Something for the weekend
It’s Thursday. The weekend is on the horizon and it’s time to let loose.
If you find your healthy diet habits go out the window at this point in the week, you are not alone. Most of us see the weekend as a chance to take time out and let the diet rules relax a little. Maybe it’s a glass of wine, a bit more sugar, or indulging in your favourite fast food.
Here are some ideas to help you eat well and still enjoy the occasional treat this weekend.
Plan ahead
Remember the 80:20 rule. There is room in most people’s diet for food that is a little less than optimal. Its all about balance so if you know you are having a takeaway, eating out or meeting friends for coffee and cake, balance it out with a healthier choices another time this weekend.
Start your day
A little more time at the weekends can mean enjoying a different breakfast to your usual midweek muesli. A decent source of protein, some healthy fats and a source of fibre will help you to feel fuller for longer, maintain your energy for all you want to do at the weekend and reduce sugar highs and lows that can tempt you into overindulging on sugary snacks later in the day. Eggs are the obvious choice, but add in some sort of plant food to big up your fibre hit – avocado, tomatoes, mushrooms, spinach. Lay it all on top of sourdough or seeded bread and if you are feeling like splurging, get your omega 3 in with a side of smoked salmon too.
If you prefer a sweet breakfast, then how about whipping up some pancakes with a side of fruit (try poached plums or berry compote – yum!), a dollop of Greek yoghurt, a sprinkle of cinnamon.
Stock up on better snacks
If you are doing a trolley dash this weekend, then make space for some healthier snacks. If you love crisps, why not choose a smaller bag and have a look for some of the other savoury snacks available. There are loads of great alternatives these days. I like to ‘crowd out the crisps’ with a healthy platter of different tasty, but healthy snacks. Look out for savoury nuts, flavoured pulses (Graze do a really good range), olives, houmous and carrot sticks. Have some crisps too, just don’t make them that main focus.
If you have more of a sweet tooth, have a look at some recipes for healthy brownies, energy balls or muffins and make your own. That way you know exactly what’s in them and you can always adjust the recipe to cut back on the sugar a little.
Choose better takeaways
If takeaways are your thing, then take a new look at the menu and see if there is a slightly healthier choice than your usual order, that’s just as tasty, but going you a little added nutrition.
For example, if you love a curry, add a vegetable side order and choose a tandoori to cut back on the saturated fat and sugar. Don’t double carb – choose a rice or naan, or even better share with someone else to reduce your carb load.
Get cooking
Weekends are a great time to do a little bit of bulk cooking. Dig out your cookbooks or check out some new recipes online and get the kitchen disco on the go as you get chopping and cooking up a treat. Invite your friends over and enjoy sharing a meal with your people.
Remember, food is more than just the sum of its nutrients – sometimes sharing a meal with your mates is all the nourishment you need!
Have a great weekend.