10 Great Tips for Healthy Eating Habits for the Holidays
Confess: We know you have your favorites.
Is it the Thanksgiving gravy that is a perfected family recipe? Or maybe the cookies that your aunt always makes on Christmas eve. Whether you’re celebrating Christmas, Hanukkah, New Year’s or Kwanzaa, there are several special occasions during the winter months that call for gatherings of family and friends.
Often, this involves food.
This is why we believe it’s so important to have healthy eating habits for the holidays. We know it’s one facet of our mission to help you live the healthiest life possible.
The internet is full of information on food and holidays ,but we decided to condense some of the most pertinent advice into a simple list of 10 tips for healthy eating habits during the holidays.
10 Tips for Healthy Eating Habits for the Holidays
1. Be Wary of Portion Distortion When “Grazing”
It’s easier to be aware of portion control when you’re sitting down to a holiday turkey dinner. You can easily dole out vegetables and proteins to fit your eating plan. However, when you’re munching on hors d’oeuvres over the course of a long evening, it can be more difficult to keep track of what you’re eating—especially if you’re socializing.
That’s why we recommend using small plates at the finger food buffet. Skip second helpings. You can use your hand to estimate how many portions you are consuming. Refer to this useful guide for help.
2. Fill Up on Vegetables
Use vegetables to fill your plate, and remember that these foods will help you feel fuller. This is because they are higher in fiber. In addition, high-fiber foods also take longer to digest, which also makes you feel full for a longer period of time. When you hit the buffet, make sure vegetables take up 70 percent of your plate.
3. Don’t Place Foods on the “Forbidden” List
The holidays are a time to visit with friends and family and celebrate the season. There’s nothing wrong with indulging in a favorite treat—especially those that are part of traditional gatherings. What we do recommend as part of these healthy eating habits for the holidays is:
- Don’t over-indulge. Moderation is a key to success.
- Savor the food and take your time to enjoy it.
- Chew slowly and eat your treat mindfully. Remember that a large part of the satisfaction is in the experience as well as the taste.
4. Get Plenty of Sleep
What does a restful night have to do with healthy eating habits for the holidays?
Quite a lot, actually.
Sleep loss can affect blood sugar. This has a “trickle-down” effect. When you’re sleep-deprived, you’ll tend to reach for food that is high in fat and sugar.
Sleep is also so vital for your health for dozens of other reasons. That’s why we recommend getting a solid 7 to 8 hours of sleep a night.
Still having trouble getting some shut eye? The National Sleep Foundation has this useful guide to help you develop healthy sleep hygiene.
5. Don’t Skip Meals
It’s tempting to skip lunch so that we can “save room” for the large holiday meal that’s waiting. But don’t do it. In fact, skipping meals may actually cause you to eat more! This is very important to understand if you’re striving to develop healthy eating habits for the holidays.
When you skip a meal, your blood sugar becomes unstable. As a result, you’ll feel even hungrier than usual when that holiday meal does come around. As a result, you’re more likely to overeat.
6. Try to Find Some Physical Activity to Enjoy Over the Holidays
We know the holidays can be both a festive and stressful time. When your social calendar becomes crowded, it’s too easy to let exercise fall by the wayside.
Remember that even the simplest form of activity can go a long way toward holiday wellness. Implement ways to simply keep moving during the holiday rush. This may mean taking a quick walk after a holiday meal, taking the stairs instead of the elevator.
7. Maintain Your Regular Eating Schedule
The holidays can play havoc with your regular mealtimes. Perhaps lunch gets pushed back because there’s a holiday office party going on at 2 p.m. or supper is later than you’re used to.
If that’s the case, have a small, healthy snack at the time you’re used to eating. This will help regulate your blood sugar and keep it steady. As we mentioned earlier, when your blood sugar is out of line, this tempts you to reach for foods that are high in fat and sugar.
8. Have a Sweet? Then Cut Back On Carbs
If you do decide to indulge in a sweet treat, it helps to cut back on other carbohydrates during the meal. So if you’re going to have a piece of chocolate, you should pass on the bread and potatoes.
9. Healthy Eating Habits for the Holidays: Give Yourself Time to Feel Full
This is a healthy eating habit for the holiday you’ve maybe heard of before: It takes time for the stomach to signal to the brain that it’s getting full. Therefore, we suggest taking a break before you head back for a second helping. Take about ten minutes before heading back to the buffet or dining table. Even better, take advantage of the time to drink some water, which will keep you hydrated and help you feel full.
10. Don’t Give Up
We understand. Everyone makes a mistake or overeats or strays from their healthy eating habits for the holidays now or then. The point is not to dwell on it. Don’t berate yourself. Instead, use this as an inspirational note to do better the next day. Remember that you can start over.
Associates in Women’s Healthcare Wants to Help You Discover New Healthy Eating Habits for the Holidays
For decades, we’ve been women providing the highest level of healthcare for women with our OBGYNs in Raleigh and the Triangle. We recognize that your gynecological health is just one facet of who you are. That’s why we adopt a comprehensive approach to wellness. We’ll help monitor your health to prevent issues such as high cholesterol and high blood sugar from developing into more serious health problems.
If you’re overdue for your annual exam, or if you’re looking for a new health care home, contact us to schedule an appointment.
