The holiday season can be the most challenging time of year to stick to a diet, lose weight, or simply maintain healthy eating habits. Some individuals reluctantly choose to deny themselves holiday treats or substitute with unsatisfying alternatives, while others are unwilling to forgo the holiday smorgasbord and may overindulge. Linda Antinoro, RD, a senior nutritionist at Brigham and Women’s Hospital (BWH), offers useful tips for staying on track during the holiday season without completely missing out on this delicious time of year.
To find a balance between overindulgence and deprivation when it comes to eating during the holidays, Antinoro suggests these tips:
- Have a light snack before heading to holiday parties. Arriving hungry often results in over eating, and most likely consuming foods that are high in saturated fat and calories.
- Offer to bring your favorite healthier choice dish when attending a party to ensure that you have some healthy food options.
- When attending holiday events, stop dressing for excess. Choose form fitting slacks that leave very little “wiggle room” for over indulgences. People tend to overeat without realizing it if they are wearing lose clothing.
- Using a small plate or no plate at all is a great way to avoid overeating at holiday events. You will ultimately eat less if you have to walk back and forth from the hor d’oeuvres table.
- It’s all about portion control. A dinner plate should be half vegetables, a quarter protein, and a quarter carbs; and try to avoid going back for seconds and thirds.
- Channel your inner food snob. Resist the foods you can and save the calories for your favorite holiday treats.
- Serve big holiday meals buffet style. Getting up for seconds helps prevent mindless overeating that can occur if the food is within arms reach. Wait at least 20 minutes before getting up for seconds, as it can take that long for your brain to realize you are full.
- Be mindful of high calorie holiday drinks like apple cider and eggnog. Enjoy only a small cup of your favorite drink and sip lots of water to help curb your appetite.
- Focus on conversation or activities with your family and friends, rather than on food.
- Start a new tradition, like taking a family walk after the main holiday meal.
- Whether at work or at the mall, prevent derailing your weight management efforts by pre-portioning protein rich snacks in your purse/dash board or desk drawer to grab incase of a low blood sugar episodes.
- If you find yourself lonely/bored during the holidays try treating yourself to something you might not treat yourself to on a regular basis. Ideas can range from a trip to the movies, a nap, a manicure, or cozying up to a good book or magazine with a cup of warm tea.
The holiday season is a difficult time to control eating, says Antinoro, making it more realistic to try to maintain your weight, rather than lose weight during the holidays.
