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December for many means end-of-year functions, family gatherings and indulging in all sorts of rich, calorie-clogged festive season yummies. NONZWAKAZI CEKETE looks at how fruits and vegetables can be just as tasty.

HEALTHY eating habits and exercise fly out the window during the festive season and people then act surprised after they pile on the weight.

But you can keep the kilos at bay by keeping your diet fresh, light and balanced.

Ronald Abvajee, a personal trainer and food adviser at Well@Pfizer, says healthy eating is not about throwing out the chocolate and stocking up on celery sticks.

“There is more to it than that,” he says. “Healthy eating is about balance and getting the right range of nutrients from a number of food groups.”

Abvajee says there are no “forbidden foods” and that they all have a role to play and a place in a healthy diet – including chocolate.

“You need a wide variety of foods to get all the nutrients your body requires,” says Abvajee, adding that ideally the meals should include bread, cereals, potatoes, fruits, vegetables, dairy products, meat, fish, fats and sugars.

Jane Badham, a dietician and the chief executive of the 5-A-Day for Better Health Trust, agrees.

Your eating plan should include a combination of vegetables and fruit in a variety of colours to maintain high energy levels says Badham.

“Vegetables and fruits are ‘cool’ this festive season, so you need to eat at least five servings of delicious summer veggies and fruit daily. This must be accompanied by drinking plenty of water and maintaining a simple exercise programme.”

Badham says though most people eat fruits and vegetables, they often don’t know how to prepare them properly.

“It’s important that the preparation of the vegetables and fruit is kept as simple as possible. Most fresh produce are at their most delicious and nutritious when served raw with little adornment so that their natural flavour and goodness isn’t lost in the cooking process. When you do cook veggies, keep them al dente and watch out for rich, creamy and sweet additions,” she says.

Abvajee says fruits and even some veggies should feature during breakfast.

“Breakfast is the most important meal of the day. If you can, take time out to really enjoy it because it’s a great way to start the day,” he says, adding that people who eat breakfast tend to be slimmer than those who don’t.

“Setting some time aside for breakfast will help kick-start your metabolism and prevent you from snacking mid-morning.”

He recommends scrambled eggs with smoked salmon, chopped tomato and basil.

A boiled egg, muffin, wholewheat toast and peanut butter, fruit with low-fat yogurt and oatmeal is just what the doctor ordered, says Badham.

“You could also consider having melon for breakfast – try spanspek, watermelon and sweet melon or just fruit kebabs.”

Her ideal summer menu includes a fresh fruit salad for lunch, crudités and a saucy dip for an afternoon snack, a mixed garden salad for dinner and an ice-cold fruit sorbet to round off the day.

“Veggies and fruit are the portable power pack this festive season,” she says.

You can always wash down your meal with a fruit juice, fruit smoothie, tea or a cup of coffee.

“But do leave space for at least eight glasses of water a day.”

Abvajee says you can feel free to have one alcoholic drink a day.

“This can actually be beneficial to your health but binge drinking is a no-no,” he says.

What is clearly a definite yes this festive season is keeping meals modern by ensuring they are easy, tasty, light and portable.

Badham recommends using fruits and vegetables to make refreshing cold soups, quiches, tarts, pasta sauces, risottos, freshly squeezed juices, smoothies, sorbets and mousses.

“There are dozens of delicious ways to enjoy a wide variety of vegetables and fruits that are in season. Use your free time to go through recipe books and magazines and try out new tastes,” she says.

You can prepare fruit kebabs using watermelon, sweet melon, kiwi or green grapes.

Multicoloured vegetable kebabs with green and red peppers, onion, sweetcorn, mushrooms and marrow are perfect for a braai.

Frozen fruit juice lollies are great for the beach too as are frozen vegetable stir fries and a handful of dried fruit instead of crisps or sweets.

“Never think you can have too much. Having a fruit bowl on the counter is a great way to make sure everyone eats plenty of fruit as part of their daily diet,” says Badham.

According to the International Fruit and Vegetable Alliance, eating large quantities of vegetables and fruit is related to a lower risk of developing certain types of cancer, digestive disorders and cardiovascular diseases.

It is recommended that people should consume at least five servings of vegetables and fruit daily.

“The latest research shows that the more the better. Many countries are already striving for 10 a day,” says Badham.

Now is the time to take that much-needed deep breath, chill out and make yourself a healthy snack.

STRESS-BUSTING WONDER FOODS

RONALD Abvajee, a personal trainer and food adviser at Well@Pfizer, says we have all heard of the saying: “you are what you eat” but when it’s crunch time we tend to engage in all sorts of unhealthy habits that increase our stress levels.

“That burger? Bad idea. If your anxiety is spiralling out of control food should be your ally not your enemy,” he says.

Abvajee recommends the following mood-boosting foods if you find you are getting cranky: