6 Quick Tips for Holiday Eating
The holiday season is here! There is food and drink galore, and many different festivities to attend. For some, the thought of endless food and drink feels overwhelming. For others, they feel like it’s their only time to indulge (I know I tend to have quite a few Oreo truffles…anyone else with me?!) Whatever your thoughts are around food and drink this holiday season, this blog post will be to your benefit. Continue reading to learn 6 quick tips for your holiday eating plans!
1.) Continue to eat your regular meals.
You may feel compelled to “save up” your calories until your holiday party or family dinner. Know that this will cause more harm than good! If you become too hungry, it is common to overeat.
Look at the hunger and fullness scale to the right. Dropping into 3 or below will cause you to become too hungry, and when we become too hungry it is common for us to overeat and become too full. This will make you feel worse than eating your regular meals during the day. Also, if you haven't eaten enough in the day, your cravings will be increased, which will lead to increased consumption of less nutrient dense foods.
*Want to learn more about this? Be sure to check out our previous blog post on Mindful Eating here.
2.) When going to holiday gatherings and the food tables are overflowing, pick one item that is colorful.
Around the holidays there are many rich foods and sweet treats. Try to continue to consume some type of vegetable with each meal. This will help fill your body with essential vitamins and minerals, as well as fill you up with fiber.
3.) Choose at least one high protein food with each meal and snack.
Protein helps with satiety (the feeling of fullness) and can decrease cravings later in the day. When you have more protein, you will be less likely to overindulge at your holiday gathering.
4.) Prior to grabbing seconds, do a mental check-in.
Are you still hungry, or are the treats calling to you because they are in plain sight and deliciously appealing? As humans we only have so much willpower. Know that it’s easier to change the environment we are in instead of focusing on willpower. If you aren't truly hungry, move to another room where that table is no longer in your sight.
5.) Assess all the food options prior to putting items on your plate.
Start with smaller portions of items that you want to taste, and if you're still hungry, you can always go back for more. So often our eyes are bigger than our stomachs, especially during the holidays, and this tip helps decrease overeating.
6.) Give yourself grace and enjoy this special time with family and friends.
This time of year is meant to be enjoyed! Savor your food without shame and guilt. Remember that a few days out of the year will not undo your healthy lifestyle goals.
I especially love the holidays. I will be one of the first to say that I do have more sweets and savory items. And you know what? That’s ok! Take this little equation. Say you consume 3 meals/day. In one year, that is 1092 meals. If one of these meals is not nutrient dense, it’s not going to have a big impact. Heck, 100 probably won’t! It’s the other 1,000 meals that matter. It’s the small habits, as well as consistency, you make on a daily basis that will lead to true change over time.
Comment below to share your favorite holiday food/drink and what tip you find most beneficial!