The holiday season brings joy, family gatherings, and tables laden with delectable foods, turning even the most disciplined among us toward indulgence. While it’s a time for traditions, including culinary ones, maintaining health goals amidst the festivities is also important. Here are practical strategies to enjoy holiday meals while keeping nutrition in mind.
Plan Ahead
Before attending any holiday event, like a potluck or office party, consider eating a healthy snack beforehand. Arriving hungry can lead to overeating. Foods high in protein or fiber, such as a yogurt or a small serving of nuts, can curb your appetite, helping you make more measured food choices at the party.
Be Selective
At the event, scan the entire table before making your selections. Opt for a balanced plate: lean proteins, vegetables, and a small portion of carbs. When it comes to treats, select smaller portions of a few favorites you’ve been looking forward to, rather than a little bit of everything. This way, you can savor the flavors without overindulging.
Harness Portions
Portion control is crucial, especially at buffet-style gatherings. If possible, use a smaller plate; studies suggest that people eat less when they use smaller plates because the plate appears full. Limit your helpings to just one plate, focusing on filling half of it with vegetables, one quarter with lean proteins, and the remaining quarter with carbohydrates.
Slow Down and Savor
Eat slowly and mindfully, savoring each bite. It takes about 20 minutes for your brain to recognize that you’re full. By eating slowly, you’ll enjoy the delicious holiday flavors and give your body time to register its fullness, reducing the risk of overeating.
Stay Hydrated
Thirst can often be misinterpreted as hunger. Keep a glass of water handy during meals and social gatherings. Drinking water throughout the event will help you stay hydrated, often keeping unnecessary snacking at bay.
Balance Indulgences
If you decide to indulge in a slice of pie or some holiday cookies, balance these choices with healthier ones throughout the day. For instance, if you expect to partake in some festive desserts, opt for a light, vegetable-heavy lunch.
Embrace Activity
Incorporate physical activity into your holiday routine. A family walk after a meal or a quick morning workout can offset some of the excess calories and provide a boost to your mood and metabolism.
Holidays are a time for celebration and memories often built around food. By applying these tips, you can enjoy the festive dishes and social gatherings without losing sight of your health goals. Remember, it’s entirely possible to enjoy the holiday season to its fullest while making smart, balanced choices.
