The holiday season is marked by the cheerfulness and warmth of being around family and friends. However, this time of the year is also famous for the abundance of rich foods, the lack of exercise, and the stress of having to accomplish too much in a short period of time. The problem is that the combination of these factors may have an impact on your waist line. If you want to avoid putting on pounds this season, check out the following tips to eat, drink, and be merry.
- Focus on nutrient adequacy – Remember that even though food can be comforting, the main reason why we eat is still to nourish the body. Therefore, a meal should provide all the essential nutrients, fiber, and phytochemicals you need. To accomplish that, fill your plate with nutrient-dense foods such as fruits, vegetables, and whole grains. Start your meal with a green salad and vegetable dishes because these are fiber-rich foods that contribute to satiety. This way you’ll be less likely to overindulge in more caloric foods such as turkey covered with gravy or butter-rich stuffing.
- Lighten up home-made dishes – Many holiday dishes are prepared with considerable amounts of butter, cream, salt, refined flour, syrup, and sugar. This can skyrocket your intake of fats, sodium, and simple sugars. Making a few substitutions on traditional recipes can contribute significantly to fewer calories without impacting the taste or texture. Check out this article (“Healthy Recipes: A Guide to Ingredient Substitutions”) to learn how to replace ingredients without compromising flavor.
- Implement calorie control strategies – It is very easy to overeat at holiday parties. This is because we are exposed to an overabundance of the so-called “forbidden foods.” This exposure may lead to binge impulses in people who usually restrict their diet. The key to avoid overindulging in fat and sugar-laden foods is to practice moderation. Trying to ignore your mom’s pie will only lead to frustration. Instead, allow yourself to have a small piece and eat it slowly, savoring each bite. This way you won’t feel deprived and it won’t ruin your diet.
- Avoid mindless eating – Paying attention to what you are putting in your mouth is crucial to a successful season. Eat only when you are hungry, not because you happen to be around food. Before going to a party, eat a healthy snack to prevent getting there starving. Also, don’t hang out by the table of food. When it is time to eat, prepare your plate and leave the table. Eat slowly, paying attention to your degree of fullness.
- Watch what you drink – Holiday parties also offer an array of beverages (eggnog and cider, among others) that can increase your caloric intake considerably and spoil your plans. Keep in mind that one gram of alcohol yields seven calories, almost as much as one gram of fat. So, have a glass of wine, enjoy it, and then turn to water, or any other unsweetened beverage. This way you will stay hydrated and lean.
- Get some exercise. After dinner, instead of slouching on the couch, invite friends and family to go for a walk around the neighborhood or play an active game with your kids. Even a Wii game will do.