Enjoy the holiday feast without the guilt!
While the holidays are time for joy and celebration, the abundance of rich foods and treats can often leave us feeling overwhelmed, sluggish, or even guilty.
In addition, most of the holiday functions are centered around food and not only at home but at work, social organizations and church functions can make it hard. However, enjoying the season doesn’t have to mean overindulgence or restriction. With a little mindfulness and balance, you can savor the festive feasts without sacrificing your health or happiness.
Embrace Mindful Eating
There may be challenges
Recognizing there may be challenges that present themselves during the holidays, implementing techniques that can enhance mindfulness of eating habits and the choices that are made can be beneficial.
Focus on eating
Stay focused and try not multitask. Another tip is to sit and not stand and talk while eating. This will help identify satiety cues and feelings of fullness so that overeating is avoided.
Limit portions
Choose a smaller plate should naturally limit portion sizes and calorie consumption. However, the key is to not pile it high but only fit food that easily covers the bottom of the plate.
Stay hydrated
Often times thirst can be misconstrued for hunger so be sure to stay hydrated with water throughout the day which will not only help control appetite but also aid in digestion of food.
Balance your Plate
Even though there may be a lot of temptations present, focusing on choosing food options that will help build a better plate is key.
- Fill the plate with non-starchy vegetables such as kales, collard greens, cabbage, brussels sprouts, green beans or even a mixed salad. These vegetables are low in calories and high in fiber, which helps you feel full and satisfied while providing essential nutrients.
- Next, focus on adding wholesome protein to 1/4 of your plate. Beans, lentils, fish, lean turkey and fish are great options. Protein is important for satiety and maintaining muscle health.
- The remaining one fourth of plate should be dedicated to healthy carbohydrates/whole grains such as sweet potatoes, brown rice, whole grain bread or opt for low glycemic fruits. Whole grains and healthier starches provide energy and fiber, which can help with digestion and prevent blood sugar spikes.
- Lastly, don’t forget the benefits of healthy fats such as olive oil, avocados and nuts which can be added seamlessly to most dishes and foods.
Limit your liquid calories
Festive drinks like eggnog, mulled wine, and cocktails can add up quickly in calories and sugar. Focus on making water the priority and drinking it throughout the day as it can maintain hydration and curb unnecessary. In addition, opt for lighter drinks like a wine spritzer or stick to water infused with festive flavors like citrus or mint.
Enjoy the moment
Remember, the holidays are about more than just food—they’re about creating memories with loved ones. Engage in traditions such as decorating, gift-giving, or storytelling. Lastly, grateful and appreciate the abundance and the time spent with loved ones. Gratitude fosters a positive mindset.
For more tips on how feast with balance, take a look at these resources:
- American Heart Association – Daily Tips to Make This Holiday Season Healthy for Good
- Harvard Health – 12 Tips for Holiday Eating
- University of Florida/IFAS – Festive Feasting with a Healthy Twist
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
Homemade Christmas cookies, fudge, peppermint bark, fruitcakes, charcuterie boards, and chocolate covered everything. Learn how to get your holiday fill of delicious snacks without overindulging with our previous edition of Food for Thought!
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