8 Tips for Healthy Eating During the Holidays: from a Registered Dietitian Nutritionist
Interested in learning about my 8 tips for healthy eating during the holidays, you’ve come to the right place! I love articles discussing ways to navigate the Holidays, like navigating healthy eating. I especially appreciate the article if it comes from someone with a nutrition background because I cringe at some of these influencers and their diet advice.
Here are my non-diet, professional advice on 8 tips for healthy eating during the holidays.
1. Avoid Skipping Meals
Avoid skipping meals before the big feast and stick to your usual eating patterns.
Prioritizing a healthy breakfast marks the top of my list, as this sets the tone for mindful eating. Instead of viewing the special occasion as an excuse to overindulge, I treat it like any other day.
Rather than fasting until the festive feast and risking over consumption in one sitting, I adhere to my usual eating pattern, steering clear of skipped meals. This approach maintains balance, ensuring I enjoy the holiday without overeating.
2. Choose a Smaller Plate
Many people, dietitians, healthcare practitioners, and scientists swear by the choose a smaller plate approach. The Delboeuf illusion, a phenomenon where the same quantity of food appears more substantial on a smaller plate compared to a larger one, is often cited in support. The theory behind using a smaller plate is that a fuller plate may seem more appealing and satisfying, potentially aiding in portion control.
3. Portion Awareness
Select only the holiday dishes you genuinely desire to consume, and be conscious of your portion sizes. Embracing the simple practice of smaller servings and taking a pause before considering seconds can serve as an effective method to reduce calorie intake.
Speaking of taking a pause…
4. Pause and Reflect
Prior to indulging in seconds, implementing the straightforward action of waiting, approximately 15 to 20 minutes after completing your meal, can contribute to consuming fewer calories.
This time frame enables your brain to fully process satiety signals. Furthermore, adopting a slow eating pace achieves a similar effect, providing ample time for your brain to register and respond to satiety cues.
5. Veggie Focus
Opt for a plate filled with nutritious vegetables as a prime strategy to prioritize healthier options. Begin by enjoying the veggies before savoring every bite of your other favorites, such as mac n’ cheese and flavorful stuffing.
6. Stay Active
Prioritize incorporating physical activity before and/or after a holiday feast. This not only aids in burning calories but also serves as a wonderful opportunity to bond with friends and family.
Ever heard of a turkey tro, Santa Fun run, or winter stroll? Many opt to participate in a pre-feast race to build up an appetite. However, engaging in physical activity doesn’t require signing up for a 5K; a post-meal stroll or multiple walks throughout the day are excellent alternatives. Choosing to walk with loved ones provides a valuable chance to share quality, uninterrupted time together, so put aside the smartphones and take a stroll with the people who matter most.
7. Mindful Eating (& Drinking)
Practicing mindful eating during the holidays is crucial for fostering a healthier relationship with food, preventing overindulgence, and allowing individuals to fully savor and appreciate the culinary experiences without unnecessary excess.
Calories are inherent in the food and drinks we partake in. Numerous holiday beverages, including mulled apple cider, eggnog, and wine, carry high caloric and sugar content. Before reaching for a third cup of cider, contemplate opting for a glass of water, herbal tea, or sparkling water infused with a touch of refreshing apple cider flavor for that festive taste.
8. Relax, Unwind, & Enjoy
The most important holiday eating tip of all, relax, unwind, and enjoy!
Indulge in foods that genuinely bring you joy; if a bite doesn’t delight your taste buds, there’s no obligation to finish it—this principle extends to holiday feasts as well. Prioritize desserts that truly satisfy your sweet tooth, and if the aunt’s pumpkin pie doesn’t appeal, graciously attribute it to feeling full.
Embrace mindful eating while relishing your favorite dishes, savoring each bite to enhance the overall dining experience. Avoid the trap of mindless eating by appreciating the aromas, flavors, appearance, texture, and emotional impact of the food.
Give yourself permission to enjoy treats like pecan pie without unnecessary guilt, knowing that after the holiday, you can seamlessly return to your regular healthy eating habits.
Like this article on 8 tips for healthy eating during the holidays? Try These Delicious Holiday Recipes!
Beverage – Snickerdoodle Martini
Side Dish – Roasted Sweet Potatoes and Brussels Sprouts with a Herbed Chestnut Topping
Salad – Kale Caesar Salad
Breakfast – Croffles aka Croissant Waffles [Gluten-free, Vegan]
Dessert – Pumpkin Chocolate Chip Cookies
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!
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