Healthy Holiday Eating

We are very well conditioned to finish everything on our plate (thanks Mom!). Watching your portion sizes is a great strategy to avoid over-indulging. Especially when there are so many options at the big meals, take small portions and skip anything you don’t really want (no one will be offended). If there are different plate size options, choose a smaller plate. This is an easy way to monitor how much you take and mentally trick yourself into thinking you have more than you do.

Then WAIT before going back for seconds. Food, especially carbohydrate/sugary foods, make our brains happy! This makes us want more, immediately! Give your stomach time to catch up with your brain. Wait at least 20 minutes before deciding if you really need (or want) to go back for another round of anything. You can always ask for a to-go container to enjoy your favorites at another time (and your host will probably appreciate having help getting rid of the leftovers!).

We always encourage choosing whole foods over the processed stuff and loading your plate with protein and veggies. The holidays are no exception! Start with the healthy stuff before filling up on all the rich sides and desserts. And be particularly mindful of any food sensitivities you may have. If you generally avoid wheat, gluten, dairy, or some other specific food or ingredient, don’t be tempted by the holidays! It may taste good in the moment, but nothing ruins a nice dinner faster than an upset stomach! When your body is used to eating a certain way, it will not be happy with a big change. Enjoy what you can in small amounts, but don’t think twice about the things you have made a conscious effort to cut out for the betterment of your health!

Staying hydrated helps you feel fuller, which can help cut down how much you eat. But drinking extra water is particularly important at those big holiday meals because of WHAT you are eating! All the extra salt, sugar, and alcohol that tends to come with the holidays will really throw your body’s fluid balance out of whack. Make sure you are getting plenty of water to help flush out everything you’re consuming. Remember that caffeine and alcohol are diuretics (i.e. make you go to the bathroom more). This can trick you into thinking you’re hydrated, while it’s actually the opposite! Make sure you are drinking a glass of water for each caffeinated or alcoholic beverage you consume. If all the sugar and salt are making you feel bloated or puffy, try a pure electrolyte (just minerals without added sugar or flavors) to help balance you out.

Walking after a big meal helps aid in the digestion process. While you may want nothing more than to lie down for a nap when you’re feeling overly stuffed, getting out and moving will be much more beneficial for your body. Working out regularly is always beneficial for your body and especially helpful through the holidays. Everyone thinks lots of cardio will help burn calories, but incorporating resistance training will build muscle which actually increases metabolism! Getting a workout in the morning of a big meal can help you feel strong and energized throughout the day. You’ll still likely way over-consume calories this time of year, but maintaining muscle strength will help you through the holidays and beyond!