”The community recently asked: What are more top tips for holidays eating?
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- Easy to follow tips for eating and drinking this holiday season
- Unfortunately, it is easy to gain a few extra pounds over the holiday season and it is rare for people to lose that extra weight in the following months/years.
- You can use strategies such as not going to parties on an empty stomach, not drinking alcohol on an empty stomach, and making room for veggies to help avoid the holiday weight gain.
- It is also helpful to remember what really matters over the holidays: quality time with loved ones!
It’s easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.
You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.
12 Tips for Holiday Eating
Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
Take 10 before taking seconds.
It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
Distance helps the heart stay healthy.
At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
Don’t go out with an empty tank.
Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
Drink to your health.
A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
Avoid alcohol on an empty stomach.
Alcohol increases your appetite and diminishes your ability to control what you eat.
Put on your dancing (or walking) shoes.
Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
Make room for veggies.
At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
Be buffet savvy.
At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
Don’t shop hungry.
Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
Cook from (and for) the heart.
To show family and friends that you reallycare about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
Pay attention to what really matters.
Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.
MWi would like to thank Patrick Skerrett for writing this article and supporting our community with her expert insights. Follow this link to read the original article:
Pat Skerrett is former editor of the Harvard Health blog and former Executive Editor of Harvard Health Publishing. Before that, he was editor of the Harvard Heart Letter for ten years. He is the co-author of Eat, Drink, and Be Healthy: The Harvard Guide to Healthy Eating, The Fertility Diet, and several other books on health and science. His work has appeared in Newsweek, Popular Science magazine, Science magazine, the Boston Globe, and elsewhere. He earned a B.A. in biology from Northwestern University and an M.A. in biology from Washington University in St. Louis.