Ah, the holidays. A time when most of us are guilty of overindulging when it comes to food (and drink 😊). After all, it’s not like we aren’t going to stick to our upcoming New Years resolution to lose weight and eat healthier😏. But is there anything we can do to ensure we enjoy ourselves during the holidays, but at the same time, not so much it qualifies us as a food delivery service?
The answer is a resounding, “Yes”!
Some tips to enjoy great food during the holidays while not overdoing it
Mindful Eating
Believe it or not, mindful eating is actually a thing. It’s a practice where you pay full attention to your food and the experience of eating.
Portion Control
Be mindful of portion sizes, especially for rich or high-calorie dishes. Small snacks and bite-size appetizers can easily add up. To prevent overeating, add small portions of these items to your plate from the start then fill the rest of your plate with foods that will help keep you satisfied such nutrient dense and low-calorie veggies or whole grain options. Make it a point to seek out the veggie platter, fruit plate and cheese board which should contain items high in both protein and fiber, which are two macronutrients known to make you feel fuller.
Savor Each Bite
Slow down and savor each bite of your food. This helps you appreciate the flavors and feel satisfied with less.
Listen to Your Body
Pay attention to hunger and fullness cues. Stop eating when you feel satisfied, not stuffed. Again, slow down.
Choose Healthy Food Choices
Prioritize Protein and Fiber
Incorporate lean proteins like turkey, fish, or tofu, and fiber-rich vegetables like Brussels sprouts, green beans, or roasted root vegetables. These choices, especially the fiber, causes your stomach to stop releasing ghrelin, thereby signaling your brain that you are full.
Choose Whole Grains
Opt for whole-grain bread, pasta, and rice over refined grains.
Limit Sugary Drinks
Pace yourself when drinking and be sure to drink just as much water, unsweetened tea, or sparkling water as you do sugary sodas and cocktails.
Healthy Desserts
Enjoy a small portion of a healthier dessert like fruit salad, dark chocolate, or a sugar-free treat.
Some Smart Holiday Strategies
Bring a Healthy Dish
Contribute a healthy dish to the holiday meal, such as a salad, roasted vegetables, or a fruit platter.
Balance Indulgences
If you indulge in a high-calorie treat, balance it with healthier choices throughout the day. Also, when attending a holiday party, be cognizant that you don’t have to sample everything. Choose between having appetizers or hors d’oeuvres, a drink or dessert to complement your main meal. Choosing one of these options will help keep you feeling satisfied, while avoiding overeating at your main meal.
Stay Active
Incorporate physical activity into your holiday routine, such as going for a walk or doing a home workout.
Additional Tips
Hydrate
Drink plenty of water throughout the day to stay hydrated.
Manage Stress
Stress can lead to overeating. Practice relaxation techniques like meditation or yoga to manage stress.
Enjoy the Company
Focus on spending quality time with loved ones and enjoying the festivities, rather than solely on food.
Takeaway
Enjoy the holiday season. Pat yourself on the back and toast to a great year. But don’t overdue it. Remember, it’s about balance and moderation. And there’s always the New Years resolution to look forward to 😏
