How to stay healthy over the holidays: Dietitian, 31, reveals the five golden rules to follow


A dietitian has revealed the five golden rules to follow over the Christmas break to stay healthy and lean after the festivities.

Leanne Ward, 31, from Brisbane, said it is possible to stay in shape over the break and still eat a bit of what you love, but you just need to follow five simple rules. 

‘If you want to be healthy over the holidays, here are my tips and my five golden rules,’ Leanne said in a TikTok video on the subject.

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A dietitian has revealed the five golden rules to follow over the Christmas break to stay healthy and lean after the festivities (Leanne Ward pictured)

1. Start each day with a walk or a workout

The first thing the dietitian said will keep you in check over Christmas is if you go for either a walk or do a quick workout first thing in the morning.

Doing this will mean you’ve got your exercise out of the way and don’t need to feel guilty when you enjoy a mince pie or slice of Christmas cake later in the day.

Leanne said she knows that socialising often fills up a lot of our time at Christmas, and so the best thing you can do is do a quick 20-minute HIIT workout or short walk or run to get some steps in before the festivities begin.

Leanne (pictured) revealed that one of the best things you can do is do a quick workout or a run first thing in the morning to get your exercise out of the way

Leanne (pictured) revealed that one of the best things you can do is do a quick workout or a run first thing in the morning to get your exercise out of the way 

2. Have half a plate of salad or vegetables

The second thing Leanne said you must do is have half a plate of salad or vegetables with every meal.

If you do this, you’re more likely to fill up on the good stuff, and then you can just have a little bit of the less healthy items.

Leanne explained that the ideal plate comprises half salad or vegetables, a quarter of a plate of lean protein, a quarter of a plate of complex carbohydrates and a teaspoon of healthy fats, such as extra Virgin olive oil or avocado. 

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you're healthy

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you're healthy

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you’re healthy

3. Eat slowly and mindfully

Thirdly, Leanne said you should chew slowly and mindfully, paying attention to what you’re eating and how much of it.

Leanne explained you should never eat when you’re doing something else like watching TV or reading – as this can often kid you that you’ve eaten less than you really have.

Try to chew each mouthful at least five or six times – as it takes 20 minutes for your brain to tell your stomach that it’s full.

While it can be easier said than done, the 31-year-old revealed it's a better idea to eat until you're 80 per cent full, rather than 100 per cent full (Leanne pictured)

While it can be easier said than done, the 31-year-old revealed it’s a better idea to eat until you’re 80 per cent full, rather than 100 per cent full (Leanne pictured) 

4. Eat until you’re 80 per cent full

While it can be easier said than done, the 31-year-old revealed it’s a better idea to eat until you’re 80 per cent full, rather than 100 per cent full.

‘You can’t ruin anything with just one day of eating, but it’s a good practice to stop eating when you’re 80 per cent full, rather than stuffed and feeling bloated,’ Leanne said. 

The dietitian added that she often aims for 70 per cent fullness with her main meal, as she knows she will always want dessert even if she is full.

Finally, Leanne (pictured) said a great way to stay in shape over Christmas is to 'choose the one or two treats you love the most and leave the rest'

Finally, Leanne (pictured) said a great way to stay in shape over Christmas is to ‘choose the one or two treats you love the most and leave the rest’

5. Choose the one or two treats you love the most 

Finally, Leanne said a great way to stay in shape over Christmas is to ‘choose the one or two treats you love the most and leave the rest’.

‘I’m not promoting calorie counting, I’m promoting balance,’ Leanne said. 

Thousands who saw the clip thanked the dietitian for the useful advice over the holidays.

‘Love the advice friend,’ one person commented.

‘Love this, thank you,’ another added. 



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