Based on the following article from the CDC: 5 Healthy Eating Tips for the Holidays (cdc.gov)
‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What’s more, it all goes on for weeks.
1. Holiday-Proof Your Plan
You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Meet the challenges armed with a plan:
- Eat close to your usual times. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
- Invited to a party? Offer to bring a healthy dish along.
- Don’t skip meals to save up for a feast. You’ll be more hungry and more likely to overeat.
- If you slip up, get right back to healthy eating with your next meal.
2. Outsmart the Buffet
When you face a spread of delicious holiday food, make healthy choices easier:
- Have a small plate of the foods you like best and then move away from the buffet table.
- Start with vegetables to take the edge off your appetite.
- Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
- Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Avoiding alcohol is a great way to lower your cancer risk.
3. Fit in Favorites
No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving. Moderation is the key!
4. Keep Moving
You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
5. Get Your Zzz’s
Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived, you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.
6. Holiday Hacks
- Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you’ll cut calories and sugar by at least a third.
- Break physical activity up into smaller chunks so it’s easier to schedule, like walking 10 minutes several times a day.
- Schedule some “me” time every day—a nap, dog walk, or hot bath to get your energy back for the next celebration.
