6 ways to a happy and healthy holiday season

By Ricia C. Taylor, M.S., RDN/LD, CDCES | Northside Hospital

The holidays are a joyful time of year, but they can often cause added stress and temptations that may distract you from your health goals.?

The average American gains?2-5 pounds?during the holiday season. While not a drastic number, this weight tends to stick around and accumulate over the years. It is not uncommon to eat unhealthier foods and to be less active over the holidays. However, holiday eating patterns can sometimes continue long past the holidays and set you up for additional weight gain if you are not careful.?

Here are six healthy eating tips you can practice this holiday season.

1. Eat regularly – don’t skip meals.

Be sure to eat breakfast and avoid skipping meals, as this may result in overeating later. Eat your lean protein first, followed by fiber-rich foods like fruits and vegetables. This will help satisfy your hunger and decrease portion sizes of high-calorie, high-fat menu options.

2. Make your plate work for you.

Choose a smaller plate to limit your portion size and avoid overeating and feeling uncomfortable.

3. Eat slowly and mindfully.

Be sure to take time to savor and enjoy every bite of your holiday favorites. Try to chew each bite of food 15 to 20 times. Enjoy the gift of family and friends while taking 20 to 30 minutes to complete the meal. After finishing your plate, wait at least 10 minutes before going for seconds to see if you are still hungry.

4. Choose beverages wisely.

Drink plenty of water before your meal. Limit empty calories in cider, punch, eggnog and sodas. Aim to drink mostly water or other calorie-free beverages.?

Limit alcohol consumption or avoid it altogether. Be careful with holiday cocktails because they typically contain a lot of sugar. If you plan to drink, try a small glass of wine or a spirit mixed with a non-carbonated sugar-free drink.?

5. Stay active.

Aim to be active with friends and family at holiday gatherings. Go on a walk after the meal or suggest a friendly game of catch or basketball. Be sure to stick with your workout routine on the days before and after the holiday gatherings. This can help you maintain your weight and ease the stress that is often associated with this time of year.

6. Keep perspective.

One day or even a couple of days of overeating will not ruin your health goals. It takes days of overeating to gain weight. If you do overindulge, get back on track the next day or as soon as possible without feeling guilty.

More tips:

• Make a plan for how to choose healthier options based on the people you are with, the foods served and your triggers to overeat.
• Enjoy a salad, protein bar or piece of string cheese before the event to prevent overeating.
• Prepare a healthy dish to take to gatherings to ensure there’s an option you can enjoy.
• When preparing the food, avoid grazing as these calories can add up.
• When you finish a plate of food, brush your teeth, pop a mint or chew a stick of gum to avoid going for seconds.
• Position yourself at a holiday gathering away from where the food is served.
• Use positive self-talk to encourage and motivate you to stay on track with your health goals.?

Focus on the joys of the holidays like fellowship, service and being thankful for the gifts in your life.

Recipe: Healthy Holiday Fruit Salad

Ingredients

• 1 tablespoon finely chopped candied ginger
• 3 oranges
• 3 kiwis, peeled and halved lengthwise
• 1 ? cups fresh pineapple, cut into small wedges
• 2 bananas, sliced

Directions

1. In a small saucepan, cover ginger with ? cup water and simmer until soft, about 2 minutes. Puree in a blender.
2. Cut peel and white pith from oranges. Working over a serving bowl, cut between the inner membranes to release segments into the bowl. Slice kiwi halves into half-moons and add to bowl along with pineapple and bananas. Pour in the ginger puree and stir gently to blend.

Yield: 6 servings (1 cup serving).

Nutrition Facts per serving: Calories 124, Carbohydrates 31g, Fiber 5g, Protein 1g, Fat <1g?

Find more healthy eating and weight loss tips from?Northside's Surgery & Weight Management Program.

Ricia C. Taylor is a registered and licensed dietitian/nutritionist and certified diabetes care and education specialist with 25 years of experience in nutrition, health and wellness.?She is currently a bariatric dietitian with Bariatric Innovations of Atlanta and General Surgery and?Northside Hospital's Surgery & Weight Management Program.?