Healthy holiday eating
December is a fun and festive time of year to celebrate with loved ones. But enjoying holiday gatherings doesn’t mean that your healthy lifestyle should be left behind.
To help you stay on track this season, here is Sobeys dietitians version of the popular holiday song:
On the Twelve days of Christmas, My Dietitian Said to Me… Eat at regular times – Don’t go longer than 4 to 6 hours without eating. If your next meal will be later than usual, have a small snack to prevent overeating.
Plan ahead – Plan your meals for the week before heading to the grocery store. Make meals ahead of time, or include easy recipes if you know there will be a Christmas play or hockey practice on a busy night.
Watch portion sizes – We’ve all been there: the buffet table filled with delicious food and tempting desserts. Choose healthier options like veggies and fruit with a small amount of dip, or protein foods without breading, such as shrimp or smoked salmon. Enjoy smaller portions of your favorite treats. Take your plate of food and eat it away from the buffet table. The more distance there is between you and a stockpile of edibles, the less likely you are to get up for seconds! Enjoy everything in moderation – Holiday treats are a big part of many family traditions. Eating well doesn’t mean you have to miss out. Have a small piece and savour every bite!
Drink plenty of fluids – Reach for water to quench your thirst – it’s calorie free. Try floating fresh cranberries or pomegranate seeds in sparkling water for a festive look. Be sensible with alcohol and high-calorie drinks – Calories from hot chocolate, specialty coffee and alcoholic drinks, can really add up. Try some lower calorie options like flavored coffee, herbal teas and wine spritzers (wine mixed with sparkling water). If you drink alcohol, have a glass of water after every alcoholic drink.
Make time to relax – Although December is a joyful time of year, it can also be quite stressful. Take time to breathe and relax in between holiday activities. Do something you enjoy like watching a favorite holiday movie or taking a walk to see Christmas lights and decorations in your neighborhood.
Practice mindful eating – Avoid eating while distracted. Turn off the TV, close the book and put down the electronic devices. Focus on your food and you will be more satisfied.
Lead by example – Be a nutrition leader. Bring a fruit or vegetable tray to your next gettogether instead of bringing yet another dessert or high-calorie appetizer. Try lower fat foods and recipes – Making simple swaps can reduce the calories in your favourite recipes. Try using a lower-fat cheese, or a fat-free plain Greek yogurt instead of fullfat sour cream.
Be active – Although the ground may be covered with snow, there are still tons of ways to stay active during the winter months. Go snowshoeing or cross-country skiing, try skating or make a snowman.
Be realistic – Stay within your limits, plan for reasonable goals based on your plans this month, and every month after.