Healthy Holiday Eating
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Holidays should be a time of joy . . . not unbridled overindulgence.
Kristin Morrow, RD, LDN, CDE, a registered and licensed dietitian-nutritionist and certified diabetes educator with Doylestown Health's Nutrition Services, provides some tips for staying on track during the holidays.
"A good way to survive the holiday eating challenges is to have a game plan," says Kristin. "Before you entertain or leave the house for a get-together, try to prepare earlier in the day by being well hydrated and well nourished. This may seem counterintuitive, but it is common to confuse hunger with thirst, so you may be likely to eat more when faced with a buffet table or tray of cookies if you had not had enough water to drink during the day. Eating regular meals prior to the party can prevent you from arriving hungry and help you to remain calm while choosing sound food options, keeping the focus on the company of family and friends rather than the food."
Here are a few tips to help keep the holidays healthy.
- No skipping meals. This way you won't be tempted to overdo at the party.
- Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
- Conversation is calorie-free, but move away from the buffet so you won't be tempted to eat while you talk.
- Scope out the buffet before you go up to make your selections.
- Use smaller plates if available when at a buffet-style party.
- Start by filling your plate with vegetables and salad before going to the entrees and desserts.
- Watch your portion sizes and take small "tastes" of high calorie dishes.
- Balance "party calories" with more physical activity.
- Remember that beverages contain calories as well. Alcoholic beverages, home-made punches, and chocolaty beverages tend to have sneaky calories.
At the Office
- Stash healthy foods in your desk at work so you're not as tempted by the treats piling up.
- Try to keep communal office goodies out of view.
- Include lots of fiber in your diet by eating fruits, vegetables and whole grains. High-fiber foods are high in volume and will satisfy hunger, but are lower in calories.
- Choose your indulgences wisely. Try not to waste calories on foods you can have any time of the year. Instead pick items that are special and unique to the season.
And remember: Make realistic goals. The holiday season is not the time to place added stress on yourself by attempting to lose weight.
Leave us a comment and let us know what tips you use over the holidays to stay healthy!
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About Doylestown Health Nutrition Services
Doylestown Health Nutrition Services offers personalized nutrition plans for those with a current medical condition or those interested in preventive health and weight loss. Doylestown Health Nutrition Services specializes in nutrition therapy for diabetes, weight management, cardiovascular disease, digestive and eating disorders, pregnancy, fibromyalgia and chronic fatigue.