The holidays are a time to break out old favorite recipes and try new foods. But sometimes our eyes are bigger than our plates. Here are ways to enjoy the holiday feasts without breaking the scales.
Bring your own food. Contribute a healthy dish to a holiday dinner to ensure you have something healthy to indulge in.
Practice mindful eating. Stand more than an arm’s length away from the munchies. Focus on chewing while eating. Try to set food down while chatting. Drink water during a meal.
Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb the appetite. You will be less tempted to over-indulge.
Survey party buffets before filling your plate. Choose favorite foods and skip least favorite. Include vegetables and fruits to keep your plate balanced.
Eat until satisfied, not stuffed. Savor favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
Be careful with beverages. Alcohol can lessen inhibitions and induce overeating while non-alcoholic beverages can be full of calories and sugar.
Choose indulgences wisely. Instead of wasting calories on foods that you can have at any time of the year, pick items that are truly special and unique to the season.
Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10 or 15 minute brisk walks twice a day.
Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight. If you overeat at one meal go light on the next. It takes approximately 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound.
By Rachel Van Grunsven and Brittany Shaw, registered dietitians at ThedaCare Medical Center-New London.
