The holidays are a time to celebrate with friends and family, but they can be challenging for healthy eating. Office parties, holiday dinners with all the fixings, and celebrations with friends — not to mention holiday-related stress — can wreak havoc on your mood, teeth, skin, cholesterol levels and more.
But there are ways to be healthy and still?enjoy the holiday season. All you need is a little preparation and some go-to strategies while you’re in the midst of unhealthy food offerings.
You don’t have to forgo all the treats over the holidays, but you do need to plan ahead for situations that can sabotage healthy eating. If your plan falls short, don’t beat yourself up. Think about what went wrong and what you can do to be more successful next time.
These strategies can help you prepare for holiday events and start the new year feeling great:
- Avoid binging.?Take smaller portions of?addictive foods and eat bigger portions of healthier options like salad and veggies. You don’t have to skip what you love. Just be intentional and?enjoy it in moderation.?
- Cook smart.?If you’re preparing food, look for ways to lighten your favorite recipes, such as substituting applesauce for oil in baked goods,?or using low- or non-fat dairy products in place of whole-milk versions. There are plenty of recipes online that offer lighter alternatives. If you tend to over-sample or graze while you’re cooking, chew gum in the kitchen.
- Don’t go in overly hungry.?It’s hard to make healthy choices when you have not eaten in a long time. Snack on?something filling before a party, chew on veggies before dinner, and?bring healthy treats on the plane or in the car if you’re traveling.
- Maintain your?exercise habits.?Remaining active can help counteract some of the sluggishness that results from eating too many treats. Plus, regular exercise can help strengthen muscles and bones,?lower blood pressure and promote more restful sleep. You can multitask by being social while you exercise: Go for a walk after dinner, do a turkey trot or holiday 5K, or go sledding or ice skating with friends.
- Know your weaknesses.?If you know you can’t resist greasy foods, don’t sit near?the chips. Be honest with yourself about the foods that are problematic for you and make a plan to either avoid them or set healthy portions.
- Limit alcohol.?When you drink, the first thing that goes is your judgment. Drinking can also stimulate your appetite and throw even the healthiest eaters off their game. Try to limit yourself to just one drink, and then sip on sparkling water. If you have more than one, try to drink at least one glass of water between alcoholic beverages, and space them out over the evening.
- Don't eat faster than normal.?Certain addictive foods like cookies and pretzels promote quick consumption; they're designed that way.?It takes about 20 minutes for your brain to register you’re full. Be mindful and savor what you’re eating. Wait 10 to 15 minutes before going for seconds. Drink some water, and talk to someone. After a break, you might realize you're full.
- Don’t justify unhealthy choices in large amounts.?It's easy to tell yourself you can only get that kind of food once a year. In this day and age of wide availability, it's not going anywhere.
The holidays often provide an opportunity to?spend time with people you care about and reflect on the things you’re thankful for. Eating and drinking are a big part of celebrations, but don’t lose sight of what’s important — your relationships with others.
Before each gathering, set goals that aren't related to food, such as meeting X number of new people, finding something in common with that cranky relative or talking to someone who’s sitting alone.
Keep these helpful holiday eating tips in mind so you can enjoy yourself and your time with family and friends without feeling unwell later.
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This content is for informational purposes only and not for the purpose of providing professional, financial, medical or legal advice. You should contact your licensed professional?to obtain advice with respect to any particular issue or problem.
Copyright ??2022?Applied Systems, Inc. All rights reserved.
