With the holidays approaching, we can be tempted to overindulge. You may be invited to multiple family or friend holiday gatherings, making sticking with your nutrition goals challenging. Here are a few tips to help you stay mindful of your nutrition while celebrating with others:
- Healthy Dish to Pass – If attending a potluck-style gathering, plan to bring a healthy dish to pass. This way, you will know at least one of the dishes offered aligns with your nutritional goals.
- Use Smaller Plates, Bowls, and Cups – Begin your meal with smaller portions, and if you are still hungry, go back for a second helping based on your hunger/fullness cues.
- Think Fruit and Vegetables First – Using the MyPlate.gov plate method, fill half of your plate with fruits and vegetables.
- Space Out Your Intake – Rather than eating a lot of food at one meal, try to space out your intake so that you don’t overeat in one sitting.
- Savor Each Bite – eating slowly can help you better enjoy your meal and avoid getting too full too quickly.
- Allow Yourself Treats Within Reason – Instead of trying to completely cut out dessert, limit yourself to one of the available options rather than trying them all. If one includes fruit, that may be the best place to start!
- Think About Your Drink – Extra calories can creep up when we aren’t mindful of liquid calories. Also, drinking water before and throughout your meal will help fill you up before filling up on too much food.
- Food or Beverage “Pushing” – It can be hard to say no to those who may be pushing more food or drinks on us. Do your best to politely decline the offering if it will help you keep on track.
Holidays are a great time to visit with those closest to us. They can also be our most challenging time nutritionally. Staying mindful of our food and beverage choices at these gatherings can help us stay on track with our health and wellness goals.
By Coach Sarah