Food and Nutrition For the Holidays!
Not sure about what to eat and what not to eat during the holidays? As the holidays approach, keeping a commitment to healthful eating can be challenging. Holidays bring many activities that revolve around food and beverage. Here are a few tips to help you manage.
Plan ahead. Food is everywhere during the holidays and it’s important to plan ahead so you can enjoy your favorite foods without sacrificing nutrition goals. Maintain a regular eating schedule, starting with breakfast. Don’t skip meals, because this may cause you to overeat the rest of the day. Try eating a healthy snack before a party or gathering so you won’t overeat. Examples of healthy snacks include yogurt, fruits and veggies, or whole grain cereal.
Use portion control. Balance party meals with other meals during the day. Take smaller portions, eat smaller bites, chew slowly, and savor each delicious bite. Use a smaller plate so it looks full and you won’t feel like you deprived yourself.
Slow down. It takes about 20 minutes after food enters our mouths before the brain starts to perceive we’re getting full. Slow down at the dinner table this holiday season. Take time to sit and savor the holiday food flavors. Listen to your body and stop eating when you’re full.
Avoid mindless snacking. Stand somewhere other than by the buffet table.
Cocktails. Drink alcohol in moderation.
Smart dessert decisions. Try skipping dessert or opting for fresh fruit when it’s available. If you want dessert, eat less during the meal and select a half portion or sampling of bite size pieces of several desserts. Alternatively, try picking out one or two favorites and eat reasonable portions of them or choose special desserts not available other times of the year.
Stay active to decrease stress. Do the holidays stress you out? Instead of relieving stress with holiday goodies, try being more physically active. After dinner, take a walk and enjoy holiday decorations. Physical activity helps boost energy levels so you can be more productive during the holidays. It also helps the body relax, releases emotional tension, promotes better quality sleep, and creates feelings of psychological well-being.
Focus on friends and family. Don’t make food the priority at parties and gatherings. Focus on the conversation and being with friends and family and you will probably enjoy the food more, get full faster and won’t overeat. Concentrate on making memories and socializing with other party guests away from the buffet table.
Additional resources:
http://www.eatright.org/resource/health/lifestyle/holidays/enjoy-guilt-free-holiday-celebrations
