Tis the Season to Eat Healthy
People, the holiday season is a time of celebration, filled with parties, family get-togethers, and other festivities that usually revolve around food, and plenty of it! There’s turkey, gravy, mashed potatoes, stuffing, pumpkin pie, shortbread cookies, chocolate, eggnog, and don’t forget the alcohol, too.
While all these foods and drinks taste wonderful, it can be a little challenging for someone concerned with their weight or simply trying to maintain a healthy diet. But being healthy doesn’t mean you have to abstain from all this food. You simply have to make a few smart, key choices. Here are some tips to help you stay healthy and stay true to your goals during the holidays.
Do not skip meals.
Though it may be tempting to skip a meal in anticipation of a feast later in the day (you know there will be lots of food, so you want to save room), this isn’t a good idea. Going to a party hungry will not only make you overindulge, it will most likely lead you to choose foods you wouldn’t normally eat (because at this point, you’re starving!).
Starving isn’t a good method of weight or appetite control. Not only will starving yourself make you eat more, but it’ll also make your body store more calories. Why? If you go without eating for many hours, your body thinks there may be a famine and will therefore try to ensure your survival by storing calories. Instead of starving yourself, try eating a healthy snack or meal every three to four hours to keep your metabolism up and prevent overindulgence. Some ideas of healthy snacks are a handful of nuts and some fruit, a fruit smoothie (made with real fruit, not juice), hummus and carrots, or cottage cheese and some cucumber.
Eat for quality, not quantity.
It is possible to make healthy choices during the holiday season; it just requires a bit of thought and planning. At a party, try filling your plate with vegetables first. This will help you eat less of the foods you’re trying to limit. It will also increase your intake of vitamins, minerals, antioxidants, and fiber—all things our body loves and needs. You can also offer to bring a healthy appetizer or dessert to the party. This way, you’ll know there is at least one healthy food option.
You may also want to limit yourself to the foods that are only prepared at this time of year and skip the common party foods (chips and dips, etc.). By doing this, you can “save” your calories for things you’ll truly enjoy. You might also want to find other ways to indulge over the holiday season. For example, try some sparkling water and fancy teas; they can be very satisfying, and they don’t contain many (if any) calories. Nuts and seeds are also wonderful options, as they are good sources of protein and healthy fat.
Eat your calories instead of drinking them.
Many beverages contain a great deal of calories, especially alcoholic ones, which can add up fast. Wine and beer tend to have somewhere between 100 and 150 calories per serving. However, other holiday drinks, such as eggnog, can have twice that amount (roughly 350 calories per serving). The same goes for seasonal drinks at your local coffee shop. One important thing to keep in mind is that beverages do not tend to activate your satiety signals, which means you won’t feel full from drinks. Another thing to keep in mind is that most people tend not to compensate for the extra calories consumed in liquid form by eating less.
To avoid these unnecessary calories, drink plenty of water before going out and alternate every alcoholic drink with a glass of water. Also, try to limit your alcoholic beverages to one or two, and then switch to sparkling water with a slice of lemon, lime, or even herbal teas. Besides adding extra calories to your meal, alcohol can also lead you to eat more than you normally would. Alcohol lowers your inhibitions, therefore making you less likely to resist that second piece of pie or that bowl of potato chips in the middle of the room. This is one more reason why limiting your alcohol consumption is a good idea (plus, your liver will thank you, too).
Manage your portions.
Although many holiday foods are calorie-laden and not very healthy, that doesn’t mean they have to be completely off-limits. You can still enjoy these foods; just keep an eye on portion sizes. The taste of these foods is usually enough to satisfy a craving without having to overindulge. To help you eat smaller portions, choose a salad plate instead of a dinner plate and serve yourself. Research suggests that larger serving bowls lead to a 31 percent increase in serving size, while larger serving utensils result in a 14.5 percent increase in serving size. Therefore, use smaller plates, bowls, and utensils. Using smaller plates will trick your mind into thinking you’re eating more than you are because your plate will be full. Now, isn’t that interesting?
Take a step back.
As mentioned, you can still enjoy your favorite foods and desserts throughout the holidays. Just choose smaller portions, and when at home, keep the treats out of sight. Research has shown that keeping foods hidden actually leads people to eat less of them (another trick we can play on our minds). In addition, when at a party or a get-together, move away from the food. Don’t stand near the table with all the food. When you want something to eat, go over to the table, take one or two items, and move away for your conversations. This will make you less likely to engage in mindless eating.
Although eating rich, decadent food is very rewarding, there are many other things that are just as satisfying, such as spending time with family and friends. This holiday season, try putting less emphasis on food and more on activities with loved ones. Focus on decorating the tree and house together, going out to play in the snow, skating, playing board games, or your other holiday favorites. These are things that you want to remember, and they’re calorie-free! Also, try putting a positive spin on your eating choices. You're not depriving yourself of food; you’re treating yourself to good health. So enjoy the company of your friends and family as much as you do the festive meals, and have a happy and healthy holiday season!