The holidays are upon us! And with that comes plenty of opportunities to eat great, and often really unhealthy, food. More than that, we often eat far more than we probably should. A typical holiday dinner alone can be over 4,000 calories! It’s no wonder, people tend to put on unwanted weight during the holidays.
Eating healthily during the holidays can be a challenge, but it’s certainly possible with some thoughtful planning. Here are some tips for enjoying a healthy holiday meal:
Balance Your Plate
Fill half your plate with vegetables, aiming for a variety of colors. Vegetables are rich in vitamins, minerals, and fiber. Vegetables are an important part of a healthy diet. We’d suggest reserving a quarter of your plate for lean proteins like turkey, chicken, fish, or plant-based alternatives. Use the remaining quarter for whole grains or starchy vegetables like sweet potatoes.
Mindful Eating
Eat slowly and savor each bite. This gives your body time to recognize that it’s full, helping to prevent overeating. Put your fork down between bites and engage in conversation. It can take up to 20 minutes to feel full and sated AFTER you’re actually full. By slowing down, this can help you become more aware of your hunger and fullness cues.
Watch Portions
Be mindful of portion sizes. Use smaller plates to help control portions and prevent overeating. Consider serving dishes family-style rather than placing them on the table. This makes it easier to control portion sizes and helps prevent mindless eating.
Healthy Cooking Methods
Choose healthier cooking methods like baking, roasting, grilling, or steaming instead of frying. Limit the use of added fats and oils. Opt for healthier fats like olive oil and use them in moderation.
Include Healthy Side Dishes
Offer a variety of side dishes that are both delicious and nutritious. Examples include roasted vegetables, quinoa salad, or a fresh fruit platter. Experiment with herbs and spices to add flavor without excessive use of salt, sugar, or unhealthy fats.
Stay Hydrated
Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger, leading to overeating. Also, limit sugary drinks and alcohol. If you choose to drink alcohol, do so in moderation. We’d even suggest staying clear of fruit juices. While seemingly healthy, they’re often packed with fructose and not a lot of fiber. This leads to being a much less desirable option than eating whole fruit.
Plan Ahead
If you’re attending a holiday gathering, consider bringing a healthy dish to share. This ensures there’s a nutritious option available.
Eat a healthy snack before attending a holiday meal to help curb your appetite and prevent overindulging.
Listen to Your Body
Pay attention to your body’s hunger and fullness signals. Stop eating when you feel satisfied, not overly full. If you do overindulge at one meal, don’t stress. Focus on making healthier choices at the next opportunity.
Physical Activity
Incorporate physical activity into your holiday plans. Go for a walk, play a sport, or engage in some form of exercise to help balance out your calorie intake. Even a short 5 minute bout of activity after eating can go a long way towards boosting your short term metabolism.
By incorporating these tips, you can savor the holiday season without compromising your commitment to a healthy lifestyle.
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