10 Eating Tips For A Healthy Holiday Season

 

From late November to New Year’s Eve life can seem like one big long smorgasbord. In fact, it is estimated that some people may even put on an extra five to ten pounds!  But just because it is the holiday season, does not mean we need to overeat at every occasion. Though holiday parties and family gatherings can present special challenges when it come to maintaining healthy eating, with some simple preparation, many of us can make it through the holidays if not any lighter than we were, at least not any heavier. Here are 10 tips you can use that can help make your holiday season a healthy one.

 

1) Be a SMART planner. Do not let a hectic holiday schedule force you to eat junk food or fast food. Prepare and freeze several quick and healthy meals and/or snacks ahead of time. Keeping fresh fruit and nuts available is great and is a quick and easy way to get a healthy snack. Combine with a glass of either low fat milk, soy milk or rice milk and you have made it even more nutritious.

2) Keep an EYE on the size. We tend to indulge and often overeat more than we really need to, especially this time of year. In addition, did you know that we eat most of what is on our plate, no matter what the size of the plate? Portions are often super-sized and enough for two or more people to share. Try choosing a smaller size plate and set it up so there is space between all of the food to keep the portions reasonable. Sit far from the buffet table to avoid returning for seconds or thirds and keep in mind, your stomach is only about the size of your closed fist. Check in with yourself and ask yourself if you are full.

3) Become a TASTER. Survey the entire buffet first and pick out only those foods that appeal to you the most. Also, savor your food and if you do not like what you are eating or are not enjoying it, do not feel you have to finish eating it - just leave it on your plate. Remember, you control what you eat.

4) Do NOT go to a party hungry! We have all heard this before yet it is so true. Instead, try having a small salad or other healthy snack before going to a party or even going shopping and you will be less likely to overeat or fall victim to the food court. See for yourself how this works. If you are already at the party, begin the meal with a salad and you will eat less during dinner.

5) Choose COLOR. Look at your plate. How many colors do you see? Are all of the colors of the rainbow there? I am not talking about rainbow colored shots or frosted and decorated desserts here, but rather color that comes from fruits and vegetables. In case you have forgotten, the primary colors of the rainbow are red, orange, yellow, green, blue, indigo, and violet.

6) AVOID fried foods and other high fat foods. Fried foods of any kind are laden with unhealthy, artery clogging fats. Opt for steamed, baked or broiled entrees instead. Make dips and dressings with low fat or fat free yogurt, cottage cheese and sour cream and if you are the one making dessert, cut unhealthy fats by substituting unsweetened applesauce and egg whites for some of the butter. You can also substitute chicken broth and canned, evaporated skimmed milk in the mashed potatoes and skip the butter altogether and no one will even notice!

7) LIMIT your sugar intake. Try to limit the “special” foods to the actual holiday rather than all week. Bowls of fresh fruit are festive and a great alternative to candy and cookies, not to mention healthier too! If you do decide to indulge in some dessert, choose one thing and have a small piece. Eat it real slow and appreciate it.

8) Drink ALCOHOL with or after meals. Alcohol increases your hunger and lowers your will power. Also keep in mind that it is packed with calories and contains virtually no nutrients. Remember, if you do drink, do so in moderation and please be responsible.

9) COMMIT to maintaining your physical activity routine. Exercise not only helps to keep off unwanted pounds but can also reduce the stress of social events and family get-togethers. You need at least 30 minutes of moderate physical activity per day to maintain your weight, though more is needed to help burn up those extra calories. After dinner, go for a nice walk and enjoy the crispness of the air.

10) Give THANKS… remember, holiday gatherings are a time to celebrate with family and friends, not just food. Look for the meaning of whatever it is you are celebrating. Let the comfort of togetherness fill your heart with warmth and give a sincere “thank you” for all that you have. Remember, we are all truly Blessed. May your holiday season be filled with peace and joy.

 

Yours in Health,

Lisa