10 tips for a healthy long weekend

It’s easy to down a few too many beers and snag a few too many sausages on sunny long weekends. But, if you’re like most Aussies, you're probably trying to stick to your New Year's resolution to eat better. So, to help you sidestep the post-weekend regret, we’ve put together some handy tips.

While Australians are often perceived as fit and healthy, the latest findings from the CSIRO Healthy Diet Score report reveals that many are falling short in making nutritious choices for their health and wellbeing.

So, to prevent this long weekend from derailing your well-intentioned resolutions, stick with these top ten tips.

1. Eat breakfast

Even if you get up later than usual, make sure you eat a healthy breakfast before the weekend celebrations begin. Skipping breakfast will cause your hunger to build up and by lunch time you’ll most likely be starving and eat more than you should. If you enjoy a sleep-in, space your meals out for the rest of the day.

2. Do a morning workout session

Lock in a morning workout so that it frees up the rest of your day to enjoy any social activities you have planned. Also, by starting your day well, chances are you’ll want to keep up your healthy efforts for the rest of the day.

3. Be prepared

We all know that heading out for a party on an empty stomach can leave you munching on unhealthy food like chips and dips before the real food arrives. Plus, if you plan to have a few drinks, it’s better to have food in your belly to help stabilise your blood sugar. Snack on items like whole-grain crackers and cheese, a nut or protein bar, or some Greek yoghurt and berries. By having a light meal before a party, you’re less likely to overindulge.

4. Entertaining? Plan healthy food

It may be a national pastime, but hosting a great big BBQ could be a health disaster if it isn’t done properly. Swap the heavy classics for something lighter. Instead of greasy sausages why not try some seafood. Tuna, salmon and prawns are all well suited for a BBQ and excellent sources of protein that will keep you satiated, without the unhealthy fats.

If you are grilling meat, make sure to keep the flame of the grill low, the time it takes to cook is longer but this avoids charring and burning, which reduces the risk of damaging chemicals forming in the meat. Coating the meat in a healthy marinade as well as turning the meat frequently will also protect it from harmful charring. Don’t forget to also make plenty of fresh salads, serve some homemade dips and chopped veggies, followed by a tropical fruit salad for dessert.

Need some more healthy inspiration? Find a tasty recipe in one of our recipe collections.

5. Choose healthy options

When filling your plate — or satisfying your tastebuds — choose wisely to cut your kilojoule intake by eating mostly healthy protein and veggie-based options and avoid any fried and processed packet foods where possible.

6. Snag the perfect Aussie burger 

Eating healthily doesn’t mean you can’t enjoy a whopping burger. A healthy version doesn’t have to compromise on taste, either. Just use extra-lean mince and add grated carrot, zucchini and onion into the patty. Then use an egg and quinoa in the mince mixture to hold it all together.

For the bun, use whole-grain instead of a traditional white burger bun and ensure you load it up with your favourite salad veggies — like lettuce, tomato, cucumber, beetroot – and even a piece of grilled pineapple for a sweet addition! Try to avoid the bacon, fried eggs and melted cheese.

7. Know your portion sizes

Let's be honest, a healthy portion is almost always smaller than the average portion most of us eat. Particularly when we are eating out socially. Remember, a healthy portion of meat should be about the size of your palm. By eyeballing your portions, you’ll avoid the dreaded bloat the next day.

8. Mix your drinks

Alcohol delivers lots of hidden kilojoules that can fly under the radar if you’re not keeping track. So if you plan to enjoy a tipple or two, ensure you follow each alcoholic drink with water or mineral water. As a healthy (and fun) alternative, make a mocktail for both the adults and children, to keep everyone well hydrated: The night before, stick some of your favourite fresh fruits into the freezer such as slices of lemons and limes, or berries. Put a handful of frozen fruit into a large jug, add plenty of ice and fill with sparkling water.

9. Focus on an outdoor activity

Plan a fun outdoor activity that everyone can enjoy over the weekend. Play a game of backyard cricket or a couple of sets of tennis. If you’re down by the beach, why not squeeze in a couple laps in the pool? You could also go bushwalking or build sandcastles on the beach.  

10. Treat yourself

You can still enjoy your favourite foods while you’re trying to lose weight — but all in moderation. Allow yourself that slice of Pavlova, or a lamington or VoVo biscuit. As long as the rest of your weekend is mostly healthy, it shouldn’t put a dent on your otherwise healthy diet.