Staying on Track Over the Long Weekend
The long weekend is the perfect time to relax and enjoy yourself, but it can also be challenging to stay on track with your health and nutrition goals. With Australia Day coming up, here are some practical tips to help you enjoy the festivities while staying mindful of your choices.
1. Plan Ahead for Meals
One of the easiest ways to stay on track is to plan your meals ahead of time. Think about prepping easy, balanced meals like:
Barbecue Proteins: Grill lean meats like chicken breast, fish, or even veggie skewers, add some prawns on the side for extra protein.
Fun Summer Salads: Add color and variety to your plate with salads like watermelon and feta, quinoa and roasted vegetables, mango salsa or a classic Greek salad. These are light, refreshing, and perfect for summer gatherings.
Healthy Sides: Swap out heavy sides like chips for fresh corn on the cob, roasted sweet potatoes, or veggie platters with hummus.
2. Be Mindful with Alcohol Consumption
Long weekends often involve celebratory drinks, but alcohol can quickly add up in calories. Here are some tips to stay mindful:
Alternate with Water: For every alcoholic drink, have a glass of water to stay hydrated and pace yourself. Here are some fun water options to make it more entertaining:
Citrus-infused water – Add slices of lemon, lime, and orange for a zesty twist.
Cucumber and mint water – Fresh cucumber slices and a few sprigs of mint make for a cool and refreshing combo.
Berry water – Add mixed berries like strawberries, raspberries, or blueberries for a touch of sweetness.
Herbal tea ice cubes – Freeze cooled herbal teas like chamomile or green tea in ice cube trays and add to water for a lightly flavored drink.
Pineapple and coconut water – A tropical and hydrating drink with a sweet flavor.
Choose Lower-Calorie Options: Opt for light beer, wine spritzers, hard seltzers, or spirits with soda water and fresh lime.
3. Don’t Skip Meals
Skipping meals to “save calories” for later often backfires, leading to overeating. Start your day with a high-protein breakfast to keep you full, such as eggs on wholegrain toast, Greek yogurt with fruit, or a smoothie with protein powder.
4. Stay Active
Make the most of the summer weather by staying active! Organise a beach cricket game, go for a swim, or take a morning walk before the festivities begin. Keeping active not only helps balance out indulgences but also boosts your mood and energy levels.
5. Indulge Mindfully
It’s okay to enjoy your favorite treats during the long weekend—balance is key. Choose one or two indulgences you truly enjoy and savor them. Practicing portion control can also help you feel satisfied without overdoing it.
6. Hydrate and Rest
Don’t forget to drink plenty of water throughout the day, especially if you’re spending time in the sun. Prioritise rest and recovery by getting enough sleep, so you feel refreshed and ready to tackle the week ahead.
The long weekend is a time to relax, have fun, and celebrate with loved ones. By planning ahead, staying mindful of your choices, and incorporating nutritious options like fun summer salads, you can enjoy the festivities without compromising your goals. Here’s to a happy and healthy Australia Day!