Surviving holidays without a lot of weight gain
The holiday season is already here.
This time of year is about spending quality time with family and friends and feeling gratitude for what adds meaning to our lives. Simultaneously, it is also a time of high pressure and seemingly endless eating occasions.
For those trying to maintain a healthy lifestyle, the holidays add extra challenges to your plate. Instead of waiting forJan. 1 to kickstart a new diet, opt to commit today to a few healthy holidayeating strategies to curb the need to diet now or later.
Bring smart food to the party
From Thanksgiving to New Year’s, festive meals abound. While portion control is key when it comes to navigating buffet-style eating occasions, having smart choices can help balance out your meal.
Offer to bring a nutrient-dense dish such as a satisfying starter, salad, veggie platter or healthy dessert to holiday parties. For example, get the evening started with one-bite tuna on cucumber appetizers.
This seafood appetizer is rich in omega-3 fatty acids, boosting brain and heart health for kids and adults alike. It’s no wonder that the 2015-2020 Dietary Guidelines encourage all Americans to eat at least two servings of seafood a week. Your host will appreciate it, and you’ll be able to count on having a nutritious option.
Up the movement
During a season when eating is front and center, exercise can play an even more important role in maintaining a healthy body. You can up your activity level to burn the excess energy and stay fit.
Engage colleagues in building the office holiday party around a fun activity like dancing or karaoke. Grab a football and get a game started while the food is still cooking. Ask family and friends to go on a brisk walk outdoors after Thanksgiving dinner.
This might be a good opportunity to check out holiday decorations and catch up with out-oftown guests.
Don’t go hungry
Showing up to the celebration hungry can be a recipe for disaster. Don’t starve yourself before a holiday party, which can lead to overeating later due to hunger. Avoid skimping on breakfast and lunch in anticipation of indulging later.
Instead, stick to your regular eating schedule as much as possible. Aim to enjoy a high-fiber breakfast like warm oatmeal with almond butter and sliced banana and a lunch that incorpo-
rates lean protein and lots of fresh veggies. This way your appetite will be manageable when it’s time for the holiday meal and you’ll be satisfied with the right amount of food.
Watch out for leftovers
Many of the winter holidays are just one day, but leftover food makes the holidays last longer. Although it is fun to extend the holiday spirit and cheer, traditional holiday food is typically higher in calories and fat.
To control the festive eating, make only enough food to serve the number of guests present. Be sure to send leftovers home with guests so you can return to your usual eating habits as soon as possible.
Lose the guilt
Ultimately, the holidays are meant to be enjoyed. A balanced approach to a healthy holiday season is one that is based in good habits and mindfulness, not rigidity, diets or guilt.
Be sure to drink enough water and don’t forego muchneeded sleep. A well-rounded plan will set you up for success in avoiding unwanted holiday weight gain and possibly even help in losing a few pounds before the new year.