Tips for Eating Healthy During the Holidays
Contributions by: Emily Fish, RDN, CD
From fun gatherings to carefree indulgences, there isn’t much getting in the way of a good time this holiday season. But with all these high points and tantalizing temptations, remaining committed to our health and wellness is something we must not swerve away from.
Maintaining a balanced diet and exercise routine will do wonders in keeping your spirits soaring and energy levels flowing. In fact, knowing your limits, making the right choices and sticking to a routine will actually allow you to remain in full control of your health this holiday season.
To better understand what steps we can take to safeguard our health from those naughty holiday temptations, we caught up with ATI’s nutrition expert Emily Fish from the Federal Way, Washington ATI clinic. Here we’ll take a look at the do’s and don’ts and ways to bundle together a winning combination of indulgence, smart nutrition and physical preparedness.
Don’t skip breakfast
Start your day off right with a balanced breakfast that includes a protein like eggs or egg whites, nonfat Greek yogurt, or peanut butter for more staying power. Don’t
“save up” for a big meal by skipping breakfast, because this is almost certain to lead to poor food decisions and overeating later in the day. Avoid all-carbohydrate breakfasts like cereal or pancakes. These won’t keep you full long.
Offer to bring a vegetable-based side
The number one way to make sure you have something healthy to eat at a holiday gathering- bring something to share! Try modifying one of your favorite recipes like a green bean casserole to be lower calorie or bring a veggie tray or salad. Roasted vegetables and soups are also a favorite during this season!
Limit liquid calories
While eggnog and wine can be tempting traditions around the holidays, they can add up in calories fast! In fact, one cup of regular eggnog amounts to 340 calories! (Light eggnogs range from 100-280 calories per cup). One glass of wine (5oz) is around 120 calories. Trade caloric beverages for seltzer with a splash of light cranberry juice for a festive, low calorie drink.
Snack Smarter
For those of you who plan to travel (near or far), make sure to pack healthy snacks on the plane or for the car ride. This can help you avoid less healthy fast food or airport food options- and put your budget at ease too! Even if you’re staying close to home around the holidays, stock up on healthy snacks to avoid overeating at meals and tame the temptation of holiday treats.
Fill your plate with vegetables first
Aim for half a plate of non-starchy vegetables like green beans, salad, asparagus, brussels sprouts, carrots, celery, cauliflower, broccoli- the options are endless! This will
go a long way in helping to moderate calorie intake and avoid being hungry a few hours later. For starchy vegetables like potatoes, corn, peas, beans, winter squash, etc., we recommend balancing these and other carbohydrates (breads, rice, pastas, sweets).
Eat until satisfied, not stuffed
First and foremost, always be sure to eat slowly and enjoy your food - check in with your hunger level halfway through the meal. Give yourself permission to eat more if you are truly hungry, as well as permission to leave some food on your plate when you are satisfied. Don’t let others’ influence a hasty eating decision. It is ok to not try every food offered and to save food for leftovers – easier said than done, we’ve all been there.
Maintain your activity level- or increase it!
Plan strategically to maintain your exercise routine during the holidays. With time off from work and the likelihood to travel, exercise can end up on the back burner. Look ahead at your plans to pencil in the days on your calendar you can fit in activity.
To mitigate extra calories on holidays, start a new tradition of doing something active after a big meal! Instead of collapsing on the couch, go on a walk with the family or play with the kids outside.
Personal nutritionists and your health
From tips to eating healthy on the run, to smart food shopping and home preparation, meeting with a ‘personal nutritionist’ will help you create a healthy and well-balanced nutrition lifestyle without giving up taste, convenience or the fun of eating! Feel free to contact us today for more info on nutritionist services.
Just remember, this holiday season, don’t be afraid to indulge – just be sure not to overindulge. Have a safe and happy holiday!