Are you nervous or stressed about the holidays ahead of us? Are you having thoughts like “I’m going to gain weight” “my blood sugar is going to be out of control”? It’s okay to deviate a bit from your usual eating plan--we are only human! But it is better to go into “high risk” situations, like holiday parties, with a loose guideline to follow. Here are some tips to help you stick to a healthy eating plan :-)
Do Not Skip Meals
Research shows that we have a tendency to overeat later in the day when we skip meals and under eat earlier. Do not save all your calories for a big meal! Eat a protein-rich breakfast. Here is one example of a healthy breakfast that has about 400 calories. 5 oz plain whole milk Greek yogurt topped with 1 cup blueberries, 1/8 cup almonds, 1 Tablespoon chia seeds.
Have you ever mentally rehearsed before an event? Athletes do this before big games to help them perform better and boost their confidence. Imagine yourself making healthy decisions at a holiday gathering before you get there.
Limit Liquid Calories
Liquids are digested a lot faster than solids because they bypass chewing and other digestive processes. Stay away from sugar-filled juices and other blended drinks. Want to drink some alcohol? Stick to one or two glasses of wine or light beer.
Mindlessly Eat Better
Research has shown again and again, that we tend to eat mindlessly when served larger portions. A simple way to control your portion size is to choose an appetizer plate to eat off of. Also, try to sit far from the food table so you are less tempted.
Take a Beat
Take a beat before going for that second helping, or munching on the appetizers available. You can also go outside or take a walk with a friend or family member to avoid being surrounded by an overabundance of food for a long period of time.
Eat Mindfully When You Do Eat
For the foods you do decide to eat, enjoooooooooooooy :-) Take your time and eat mindfully by smelling, notice the texture, taste, and mouthfeel. Try to sit while you are eating, and try to put your fork down between bites to slowly savor your meal.
I hope these tips will help you make healthy decisions while you enjoy your family get-together and the tasty foods served. If you want to add anything to this list, please comment below!
Happy holidays <3