Guest post by Kelly Krikhely, MS, RD, CDN, Clinical Dietitian at The Mount Sinai Hospital.
The holidays are fast approaching – and with them comes the season of delectable foods. Here are some tips for tackling holiday eating challenges:
Pre-gaming: Heading to a holiday party or dinner on an empty stomach can leave you reaching for seconds (or thirds) before you even realize you’re overeating. Snack on your favorite fruit before you go (my favorite is apples) – the fiber will leave you feeling satisfied so that you’re less likely to overeat once you get to your destination.
Healthy Plate: With so many delicious options to choose from, portion control can be challenging during the holidays. One approach is to reach for a 9-inch plate, fill half the plate with vegetables, ¼ with protein, and the remaining ¼ with a grain. Filling up on vegetables leaves less room for more calorie-dense foods (+provides lots of nutrients).
Avoid Grazing: Often at holiday parties there will be a wide range of hors d’oeuvres and plenty of foods to snack on laying on table tops. A nibble here and there, and before you know it you’ve eaten a full meal before the meal even starts. While it’s fine to taste these treats at holiday parties, be selective and stick to only 2-3 of your favorites.
Sauce Savvy: Pouring on sauces, gravies, and dressings can add tons of extra calories without any real nutritional value. Not to mention they’re usually high in sodium and saturated fat. For a healthier meal, go easy with the add-ons. You don’t need a large portion to add flavor – one spoon (or less) will do the trick.
Mindful Eating: Ever find that you keep adding food to your plate without realizing how much – or really even what you’ve eaten while you schmooze at parties? Pay attention to what you eat: the look, smell and flavor of the food. Enjoying each bite will leave you feeling more satisfied and reduce the risk of overeating.
Slow Down: Before you take a second helping of your favorite side dishes, ask yourself this – Am I still hungry? It can take some time for your brain to realize that you’ve had enough food. To help yourself slow down, set your fork down in between bites, chew the food well and take time to truly savor the flavor.
Healthy Meals: You will feel a lot better about indulging in the occasional treat if you are making healthy choices at other meals. Going to a holiday gathering in the evening? Aim to have a balanced breakfast & lunch, with fruits and vegetables, lean protein and whole grains. Prepping meals in advance can help – this way all you need to do is reheat.
Better Beverages: Between cocktails, mulled wine, and eggnog – the calories from alcoholic beverages can add up. One way to limit the amount you take in is to swap in flavored seltzer or water for every other drink.
Above all else, Enjoy: You are much more likely to overeat if you are constantly stressed about the foods you’re eating and restricting yourself from the foods you love. Take away the stress and enjoy – enjoy the food, enjoy the season, and most of all enjoy the time spent with family, friends and colleagues. Happy Holidays!