Christmas decorations have hit the stores and that can only mean one thing—the Holidays are here!!! This season can also lead to poor nutritional choices, lack of exercise and maybe a little less racquetball. With family and friends gathering and so many kinds of food (many high in calories), it can be a challenge to stay on track. But there are ways to make healthy choices without feeling like you’re depriving yourself.
The holidays are a time for celebrating and enjoying time with family and friends, so don’t be too hard on yourself. If you want that second piece of pie, go ahead and have it.. Don’t dwell on it, because that could lead to over indulging. Keep your goals in mind and enjoy the Holidays! Just remember that moderation is key and you should be fine.
Here are some helpful tips to get you through those all those sinfully sweet holiday treats:
- Plan ahead…decrease your calories a few days before. Don’t starve yourself, which can lead to binge eating. Just cut back by a few hudred calories a day.
- Exercise the day you plan to indulge a little more. As the days gets busier, you will find it harder to squeeze in a workout, but it’s important and will help offset the effects of extra calories.
- If you are bringing a dish, bring a healthy one, so you know how it was prepared.
- Skip the appetizers. Save your calories for the main meal. If you have to eat something, make it a high protein snack.
- How your plate looks will determine how well you manage your diet. You don’t have to overload your meal. Take a little bit of each item served. Portion control is key. Many people are unaware of serving size. For example, a serving of meat should be about the size of a deck of cards.
- Load up on the veggies and don’t overdo it with high calorie foods such as sweet potato casserole. Yes, it is high in beta-carotene but remember how it is prepared….a pound of butter and brown sugar with marshmallows. Go for the roll instead if you need your carb fix.
- Eat slowly. When you take the time to chew your food and enjoy your meal, you will be fuller quicker, resulting in less calories consumed. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.
- Alternate alcohol beverages with non-alcoholic. And drink plenty of water. Many people are unaware of how calories are in alcohol drinks, especially the homemade ones like eggnog.
- Try not to go for seconds. Take the time to let your food digest and maybe you won’t want that second helping or dessert.
- Keep moving and upright. Most people after a big meal always want to lay on the couch and take a “nap”. Stay active to help burn off the extra calories.
Remember, you don’t have to feel like you are not part of the “party”. But many splurge at Holidays dinners, then feel like guilty because they wish they wouldn’t have eaten this or that. Keep your goals in mind and just relax. Have it, move on and get right back on track. National Doubles In AZ will be here before you know it! Will you be ready????
Tanya Nofs
L’Anse Creuse Public Schools
Food & Nutrition Services
Legislative Chair
School Nutrition Association of MI
I will be following your rule over the holidays, Tanya & I look forward to reading more of advice & tips!
Gerry