The holidays are here. It’s a time for family, celebration, and, of course, food. But so many of us unnecessarily dread get-togethers and festive functions because of the high-caloric holiday spread.
Yes, lifestyle changes are tricky, and maintaining healthy eating habits during the onslaught of gatherings and festivities is challenging to say the very least. But it doesn’t have to be an uphill battle (particularly when the weather outside may be frightful).
At Maryland Weight Care, we understand that striking a balance is key, and we’re here to help you navigate holiday meals without feeling guilty or deprived.
Here are six great tips for eating healthy during the holidays, ensuring you enjoy the season without compromising your goals.
- Prioritize Protein and Vegetables
The one-two punch of protein-rich foods like turkey or lean beef, and non-starchy vegetables such as green beans, brussels sprouts, or salad, help to curb the temptation to overindulge in carbs and sweets.
Protein consumption is linked to the release of hormones that reduce hunger and sends fullness signals to the brain, helping you feel satiated longer. These effects ultimately give you a greater sense of satisfaction following a meal, helping you to rein in your appetite while cutting back on calories.
Similarly, vegetables – particularly those high in fiber, like leafy greens, broccoli, and carrots – slow the digestion process contributing to a sense of fullness while providing minimal calories. When paired with a healthy fat such as olive oil they can help you feel full and satisfied for a long period of time while promoting a balanced diet.
- Mind Your Portions
Remember, it’s okay to enjoy a treat from time to time. That being said, it’s easy, and tempting, to get carried away with all the delicious dishes on display throughout the season. Try a smaller plate to help manage portion sizes and take a moment to assess your hunger levels before heading back for seconds. If you are eating carbohydrate-heavy food, be sure to pair it with larger portions of vegetables and/or protein. Also, do not feel obligated to try every food on the menu. If there is a particular option that you do not care for or could do without and it is not part of your nutrition goals, do not feel you have to try this option just because it comes only once a year.
- Stay Hydrated
Holiday beverages can add up quickly in terms of calories and sugar. Make water your go-to beverage throughout the day, particularly before meals. Adequate hydration ensures you don’t mistake thirst for hunger while keeping you energized during busy holiday gatherings. If alcohol is part of your holiday celebrations, rotate nonalcoholic hydrating beverages with alcoholic options to reduce the amount of empty calories and maintain hydration.
- Plan Ahead
If you know you won’t be turning down your favorite pie or holiday dessert, plan for it by adjusting your meals earlier in the day. Opt for a lighter breakfast, like a protein smoothie, and modest lunch options so you can enjoy that special treat without feeling like you’ve overindulged. If there are many parties on the schedule, choose in advance which gatherings you will indulge and have special items and which parties you’ll stick closer to your nutrition plan.
- Practice Mindful Eating
In other words: take your time. Pace yourself. Savor each bite and try to eat without distractions like TV or your smartphone. By focusing on the flavors and textures of your meal, you’re more likely to recognize when you’re satisfied and avoid overeating. Mindful eating helps you enjoy holiday foods while staying attuned to your body’s hunger cues. Mindfulness also allows you to maximize your enjoyment of these special once a year meals and desserts.
- Don’t Skip Meals
Planning is one thing but skipping meals to “save points” for a huge dinner later often backfires and can lead to binging. Denying yourself food in this way contributes to overindulgence later. Instead, have balanced meals throughout the day. Focus on protein, healthy fats, and fiber. This will allow you to enjoy that special meal with relative moderation.
Talk to a Professional, Maintain Balance, and Enjoy the Season
The holidays are a time to focus on being together, not stressing out over food.
The Maryland Weight Care team believes that a balanced approach is key to long-term success. Whether you’re looking for non-judgmental guidance on managing your diet or need help creating a sustainable weight loss plan, we’re here for you. Schedule a free introductory call with Dr. Parisi today and learn how we can support your health journey through personalized care and professional support.
