HOLIDAY EATING GUIDE DON’T ARRIVE ON AN EMPTY STOMACH OFFER TO BRING A HEALTHY DISH
STAYING ON TRACK
HOLIDAYS ARE A great time to taper down training and catch up with family and friends. While it’s a good opportunity to rest and recover, extra calories are sure to creep in this time of year thanks to a multitude of social events and higher calorie foods on offer more readily than usual. Exercise lowers appetite. It’s important to be cognizant of this since a potential increase in appetite, combined with readily available foods (a combination of sugar, fat and salt) could sky-rocket calorie consumption. So, how do you maintain your healthy eating habits during a family feast or holiday party? The following guidelines can help you make healthy choices and limit temptations not just during the holidays, but also on other special occasions. avoiding deep-fried foods, sticking to one plate or balancing a high-calorie item (highfat hors-d’oeuvre) with a low-calorie food (vegetables or fruit). Decide ahead of time how many drinks you want to have. A drink of 5 oz. wine, 12 oz. beer, or 1 ½ oz. hard liquor is between 100 to 150 calories. Be ready to handle social pressures by thinking of some polite ways ahead of time to turn down drinks. Remember that the more you drink, the weaker your resolve to stick to your plan. A good strategy is to delay the first drink, ideally until the meal or shortly after. Avoid skipping breakfast or lunch so you can splurge at an event. The danger of eating too little through the day is that you will arrive at the event feeling ravenous. It’s hard to eat slowly and moderately when feeling hungry. Have a protein-rich snack such as a handful of nuts, low-fat cheese, half a protein bar or a yogurt and fruit to help manage your hunger an hour or two before the event. If you’re meeting with family or friends in a home environment, offer to bring a dish. Your host will greatly appreciate the help and you know you will have a good menu option to choose from. Try a vegetable tray with hummus and a Greek yogurt-based dip. A fresh salad with multiple different vegetables will give you a healthy and colourful option to load your plate with. Consider bringing a fancy fruit tray for dessert with yogurt dip.