Holidays and Healthy Eating Tips

So much good food over the holidays.  Everywhere you go there are holiday parties with so much delicious food, chocolates, Christmas cookies, and everyone seems to be bringing in homemade goodies to share.  Who doesn’t want to enjoy all that good eating?  Well, enjoy and enjoy every bite.  As Joyce Meyers says, “Eat the cookie..”  On the last day of the nutrition class I teach, I had M&Ms in a glass on my desk as we were talking about the food coloring in food.  At the end of the class, one student asked for the M&M’s.  I gave them to her and another student stated, “You know, those M&M’s have added sugar.”  The student carrying out the M&Ms said, “Yes, but I went to the gym today and I can afford some discretionary calories.”  So true, we can enjoy some “discretionary calories” every day.  What do nutritionists recommend so that you can enjoy the holiday treats but still eat healthy and not overdo eating all the junk food and treats?  As Harvard Health notes, “eating just 200 extra calories a day – a piece of pecan pie and a tumbler of eggnog here, a couple of latkes and some butter cookies there”  and before you know it you’ve gained 2-3 pounds over the holidays.  What are some tips for eating healthy over the holidays?  

Tip 1:  Don’t skip meals or save calories for the holiday meal
Not sure I exactly agree with this tip.  I don’t skip meals as I would get a headache but when I know I am going out for a big dinner; I do cut back on my lunch.  I guess you could say I am “saving calories” for the holiday meal.  But I do agree with the advice, not to go to a big meal being extra hungry as it is too easy to overeat.  

Tip 2:  Stop when you are full
Who doesn’t love to overload their plate with all those goodies at buffets and holiday spreads?  Too often we find we are full and there is still food on our plate, so we overeat.  Or, one keeps eating food higher in fat than we usually eat and it is not until 30 or so minutes later that we feel REALLY FULL.  This is because it takes a while for fat to be digested and then WHAM, one says, “I ate way too much.”  So, fill your plate with a normal amount of food, enjoy it.  Then wait a bit.  Some nutritionists say about 20 minutes after your first filled your plate and then if you are still hungry, go back for seconds.  

Tip 3:  Enjoy a smart, health snack before the big holiday meal
After a light lunch, one may be hungry before going off to that holiday party.  So, enjoy a smart, healthy snack before you go.  I try to have some fresh fruit, popcorn or other snack before the big meal.  Having snacks with protein and fiber are a good idea as both help fill you up and take longer to digest.  Some whole grain crackers with cheese, a piece of fresh fruit and some yogurt.  Harvard Health recommends:  “Don’t go out with an empty tank”.   Check out some snack recipes at healthy snacks.   

Tip 4:  Make a lighter mashed potato
Who doesn’t love fresh mashed potatoes at a holiday feast?  If you are making the mashed potatoes, you can easily lighten them up calorie-wise by halving the butter you use and use some Greek yogurt.  And keep the skin on some of the potatoes for more fiber, and a change of texture.  

Tip 5:  Get moving
Enjoy the meal, enjoy the treats and then think about moving.  Go for a walk with family after a big meal.  If there is dancing at the holiday party, join in.  By moving you can move that sugar out of your blood and into your muscles to be used for fuel.  Better that than storing those extra sugar calories as fat.  Or when you get home go up and down the stairs a few times to keep your body moving. 

Not easy to enjoy those holiday eating healthy.  Follow some of these tips and read more at treats but to also keep “15 Healthy Eating Tips for the Holidays..”   

Sources:  Meyers, Health, tips, nutritionists, Health, healthy snacks, lighten, 15 Healthy Eating Tips for the Holidays  Image sources: Meal, Snack, walk

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