The holidays are a time for joy, celebration and connection. But let’s be honest, they can also be a time of stress, overindulgence and unwanted weight gain. The holidays present unique challenges to healthy habits. From overflowing buffets to endless social gatherings, we’re constantly surrounded by tempting treats. Even the added stress and busyness of the season can make it harder to stick to our routines. But remember, weight is much easier to gain than to lose. The best approach is a proactive one.
Food is central to holiday celebrations, and that’s okay. Many dishes carry sentimental value, reminding us of cherished memories and loved ones. The key is to savor these moments mindfully. Eating slowly allows your brain to register fullness, preventing overeating and those post-feast feelings of regret. One indulgent meal won’t undo your progress. “What matters most is your overall eating pattern,” says Mather Hospital registered dietitian nutritionist Helaine Krasner, MS, RDN, CSOWM, CDN. “Focus on nutrient-dense whole foods and minimize processed options. Visualize the MyPlate method: half your plate filled with vegetables, one-fourth with protein and one-fourth with starches or grains. Stay hydrated with water, unsweetened beverages and low-sodium broths. Don’t forget to maintain your exercise routine and aim for at least 150 minutes of activity per week.”
Here is an example of a healthy Thanksgiving plate:
- Vegetables and fruits (1/2 plate): Green beans, Brussels sprouts, asparagus, cranberries
- Starches and grains (1/4 plate): Sweet potatoes, stuffing (consider healthier versions), mashed potatoes (consider lighter preparations)
- Protein (1/4 plate): Skinless turkey
Navigating the holidays healthfully involves a few key strategies. Maintain a regular eating schedule and avoid skipping meals to help manage hunger and prevent overeating. Explore lighter recipes that don’t sacrifice flavor, allowing you to enjoy festive foods without the extra calories. Aim for a balanced intake, including all food groups in moderation. Using smaller plates can help control portion sizes, limiting sugar and alcohol will allow for mindful indulgence. Remember to be realistic and strive for progress, not perfection. Finally, cultivate gratitude by focusing on the positive aspects of the season, fostering a sense of well-being that extends beyond the table.
This holiday season, enjoy the festivities while prioritizing your well-being. Remember, small changes can make a big difference. This year savor the joy of the season while also nourishing your body and mind. Happy holidays!
Resources:
https://www.youtube.com/watch?v=h6EczI4gbiE&list=PLTRyqmOCm2KwJqrQmmGJOsmGZX7-DCyRu&index=11