by
Jason Ramdewar | Nov 22, 2022
Healthy eating Tips for the Holidays
The holidays are filled with family, parties, traditions, and lots of delicious, festive food. But research shows that most adults usually gain weight over the holiday season. Here are some tips and advice for enjoying the holidays without adding pounds.
1. Never go to a party hungry. Before going to a holiday party, eat a healthy snack, such as a serving of your favorite fruit or a handful of nuts. Then, when you arrive at the party, don't rush mindlessly to the food table to fill up on snacks. Instead, assess your hunger. Then, once you feel hungry, take a look at all the food that's available. Becoming aware of all the options will help you make more mindful choices.
2. Be in charge of your party choices. Make heart-healthy choices at parties. Bring a healthy appetizer such as pre-cut, raw vegetables, homemade whole-wheat pita chips with Greek yogurt or hummus dip, corn chips, guacamole, or a fruit salad. Or, try your hand at a healthy dessert like fat-free pudding, fruit crisp, or a low-sugar cookie. This way, you'll know there will be at least one healthy option at the food table. Use smaller plates to reduce the amount of food you eat. Avoid heavy sauces made from cream, gravy, and high-fat meats (such as meatballs, sausage, pigs-in-blankets, or fried chicken wings). Also, be sure you're not drinking too many calories. Holiday beverages, whether containing alcohol or not, can be high in sugar and calories. Limit yourself to a small glass or stick with lower-calorie options such as coffee, tea, flavored water, dry wine, or spirits on the rocks. But, no matter what, be sure to drink plenty of water.
3. Control the risk of temptation. Controlling even the slightest chance of coming in contact with "tempting" food is one way to reduce your calorie intake effectively. While you won't be able to control all situations, focus on the many you can. For example, do you keep candy or cookies at your workspace or on the counter? Are your holiday goodies stored in well-trafficked spots like the dining room or pantry? Make a mental note to keep goodies in places that are less accessible. If you bake, keep a small amount for yourself and your family, then give the rest away. And, if you get food as a gift, either re-gift it, donate it, or share it with others.
4. Focus on socializing, not food. Don't stand around the food table at a party. Instead, get out and mingle. After all, a conversation is calorie-free! Try to stand more than you sit (since it burns more calories) and offer to help clean up (since that burns even more calories!). Be polite and be one of the last to eat. The food looks less appealing after everyone has dug their paws in or if it's been sitting out for a while.
5. Focus on eating your fruits and vegetables. Eating seven or more servings of fruits and vegetables daily is a great way to help fill your stomach without exceeding the calorie count. Compared gram for gram with other snack foods (like chips, crackers, and cookies), fruits and vegetables contain fewer calories and more nutrients. Moreover, the fiber in fruits and vegetables will fill you up faster than in traditional snack foods.
6. Cheat a little. It's OK to cheat just a little! Allow yourself one small serving of a sweet or savory holiday treat or beverage every couple of days during the holiday season. But remember, you may have to compensate later in the day by reducing your total caloric intake or burning a few extra calories while exercising. Of course, you can still enjoy your grandma's famous holiday pie – but it will take some moderation and planning!
7. Get moving! One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. Turn up your exercise routine throughout the holiday season to burn extra calories. For example, increase your exercise from 30 minutes daily to 35 or 40 minutes. If you exercise three times a week, move it up to 4 to 5 times a week, and increase the intensity of your workouts.
8. Enjoy what you want—just portion it out! Portion control is a vital part of reaching your weight goals. The amount of food that ends up on the plate and the portion we eat is essential to note. It's easy to eat one or two portions too many, especially when we aren't practicing mindful eating. Logging meals and snacks can help you stay on track throughout the day and keep an eye on your portions while still enjoying all those holiday foods you love.
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