How do you maintain your healthy eating habits during a family feast and make sure that the turkey is the only one stuffed during the holiday season?
These guidelines can help you make healthy food choices and limit tempting, high‑calorie foods during the holidays and other special occasions.
Think About People, Not Food! Concentrate on socializing, making new acquaintances, and having fun. Spend time conversing with relatives or reminiscing with old friends. Think about what you are celebrating, not just about how great the food is!
Plan Before You Eat
When you arrive at celebrations, check out all the food options and develop a plan which will enable you to sample foods you enjoy without abandoning the good habits you’ve formed. Remember, it is okay to have some holiday treats; just spend your calories wisely and then enjoy the foods you choose!
Holiday Food Choices
Choose more often:
Choose Less Often:
Tips for Avoiding Holiday Over-Indulgence
Don’t arrive on an empty stomach! Although you may be tempted to skip lunch so you can splurge on dessert, don’t! Have a bowl of cereal, vegetable sticks, fresh fruit, a salad, a handful of nuts, or a small sandwich before you arrive. Skipping breakfast or lunch may cause you to overeat and consume more calories than you would if you had eaten something beforehand.
Offer to bring a healthy dish. This strategy not only provides you with a good menu option, but your host will greatly appreciate the help.
Avoid excess alcohol and snacks. Save your calories for the main meal. Alcohol provides many calories and virtually no nutrients. Also, try not to sit within arm’s reach of tempting snack foods.
Select small portions. Moderation is the key. Selecting small portions allows you to control your calorie intake yet enjoy all the the key. Selecting small portions allows you to control your calorie intake yet enjoy all the different items offered. If you really crave a high-calorie item, go ahead and treat yourself to a small serving.
Eat slowly. Take time and enjoy the taste of your meal. Pace yourself and try to be the last person to finish each course. Take small bites, and chew slowly. It usually takes about 20 minutes for your brain to get the message from your stomach that you are full. By eating slowly, you might be less likely to raid the dessert table.
Leave the table when you are done! If you linger at the table, you may be tempted to continue eating even if you are not hungry. Stay long enough to enjoy the meal, but leave the table while you are still ahead of the calorie game. Offer to help with dishes, clear the table, or take a walk.
This message was provided by www.snac.ucla.edu.