The holidays are full of delicious foods, fun parties, and plenty of opportunities to overeat; however, it’s important to remember that enjoying the holiday season doesn’t have to mean ignoring your health. Maintaining a healthy weight and making smart choices can help you feel your best. Here are some simple tips to keep in mind during this festive time:
Why Maintaining a Healthy Weight Matters
First, it’s important to understand that even a small amount of weight loss can make a big difference in your health. If you lose just 5-10% of your body weight, you may see improvements in important health markers like blood pressure (BP), blood sugar (BS), cholesterol levels, and even sleep apnea. So, taking small steps to manage your weight can improve your overall health and make you feel better!
Smart Holiday Eating Tips
During the holidays, food is everywhere, and it can be hard to avoid overindulging. But with a little planning, you can enjoy your favorite foods without going overboard. Here are some tips to help you stay on track:
- Budget Your Food Wisely
There are no “bad” or “naughty” foods—it’s all about balance. Don’t think of food as something to feel guilty about. Instead, savor what you eat and try to enjoy each bite. If someone pushes extra food on you, it’s okay to say no politely. You can be kind and still stick to your goals! - Be Buffet Savvy
At holiday parties with buffets, take a moment to check out all the food options. Once you see everything, consider choosing the items you really want to enjoy, and skip the rest. A good idea is to bring a healthy dish to share, like a colorful salad or fruit platter. These dishes are full of nutrients and will help you feel full without overdoing it. - Take Time Before Seconds
Did you know it takes about 20 minutes for your brain to tell your stomach that you’re full? So, after your first plate, take a break before getting seconds. This gives your body time to send the “full” message to your brain. You can chat with others, enjoy the moment, and focus on the people around you instead of rushing for more food. - Don’t Stand by the Food Table
When you’re near the food, it’s easy to mindlessly grab more bites. Try to avoid standing right by the food table. If you find yourself tempted, chewing gum or sucking on a mint can help prevent “recreational eating” (eating just because food is there). - Don’t Go Hungry to Parties
Going to a party overly hungry can lead to overeating. When you’re starving, it’s harder to make healthy choices. Instead, have a small snack before you go, like some fruit, string cheese, yogurt, or a handful of nuts. This can curb your appetite and help you avoid overeating at the event. - Don’t Shop Hungry
Shopping when you’re hungry is a recipe for disaster! It’s easy to grab unhealthy snacks and extra junk food that you don’t need. Try to eat something healthy before you head to the store to avoid this temptation. - Think About Your Drinks
Beverages can add up quickly in calories. For example, a glass of eggnog can have about 500 calories! Alcoholic drinks like beer, wine, or mixed drinks can range from 150 to 225 calories each. Plus, alcohol can increase your appetite and make it harder to control your food choices. Consider choosing calorie-free drinks like water, unsweetened tea, coffee, or seltzer instead. - Put on Your Walking or Dancing Shoes!
Physical activity is important for staying healthy, especially during the holidays when stress can build up. Aim for at least 150 minutes of moderate exercise per week. That’s about 30 minutes a day, five days a week. You can get your exercise by taking walks, dancing, or playing with kids. Moving your body helps with digestion and can also reduce holiday stress. - Eat Until You’re Satisfied, Not Stuffed
Instead of eating until you feel full and uncomfortable, try to eat until you’re satisfied. Pay attention to how your body feels and stop when you’re no longer hungry. This will help you avoid overeating and feel better after the meal.
Conclusion
Enjoying the holidays doesn’t mean giving up on your health. By making small, thoughtful choices about what you eat and how much you move, you can stay healthy and still have fun! Remember, it’s all about balance and finding ways to enjoy the season while taking care of yourself.
For more information on Nutrition, contact the DCMH Nutrition Counseling Office at 812-663-1341 and/or consider signing up for our Weigh Beyond program starting on January 8, 2025.