HEALTHY HOLIDAY EATING
Hectic schedules and an abundance of social eating situations can make eating healthy and maintaining your weight during the holidays a challenge. Here are 10 tips:
Portion control counts: Choosing a few mini and bite-sized portions of sweets can help you save fat and calories, and avoiding feeling deprived.
Skip the extras: Hold the ice cream and whipped cream on your desserts. Don’t add butter to your bread or gravy to your mashed potatoes (or use less than usual). Try eating slowly and skip second helpings.
Don’t skip meals: You will be more likely to overeat at holiday events if you are too hungry. A reasonable snack with protein and complex carbohydrate with 200 calories may take the edge off hunger. Try string cheese with a small apple.
Eat your veggies first: Start meals with a mixed green salad, vegetable soup, or other vegetable choice. Eating vegetables first will help to fill you up so you won’t overeat higher calorie foods.
Make healthy substitutions when possible: Replace some of the oil in baked goods with applesauce, and reduce the amount of sugar. Use low fat milk and cheese, and choose lighter versions of butter spreads and sour cream.
Don’t skip exercise: Squeeze in exercise whenever you can by taking the stairs, adding a walk at lunch, or dancing at parties. During the busy holiday season you may need to schedule your exercise like an appointment. Consider signing up for a 5k walk/run (3.1 miles) or try a new dance or yoga class.
Practice moderation instead of overindulging: Take a look at all the food choices before serving yourself. Choose a few holiday favorites to enjoy in small portions. Fill the rest of your plate with vegetables, lean meats, whole grains, and other healthy choices.
Eat mindfully: Savor the foods you are eating, noticing the smell, texture, taste, and how the food makes you feel. If the food doesn’t taste good or meet your expectations, don’t eat it.
Focus on family and friends instead of food: Include a non-food activity like playing a board game, volunteering, or dancing as part of your holiday celebration.
Take care of yourself: Make sure to get enough sleep, stay hydrated, nourish yourself with healthy foods, schedule some down time, and find non-food ways to deal with stress.