Eight tips for healthy holiday eating

It’s the most wonderful time of the year with potlucks, parties, pastries and more.

Sounds delightful – unless you are trying to maintain a healthy lifestyle. It may be hard to eat right from Halloween to New Year’s, but it’s not impossible.

“There’s just so much more food around this time of the year, and it may not necessarily be foods you are used to,” says Rachel Binkley, clinical dietitian at St. Joseph’s Hospital. “Halloween you have more candy. Thanksgiving and Christmas, you’ll have way more dessert. You get to eat dishes that your family members make that you don’t normally get year round. It can lead to a cheat-day mentality where you think, ‘Since I can only get it on this day, I better get it while I can.’ In reality, you can have a piece of candy every once in a while or a dessert.”

It’s possible to enjoy holiday food and maintain your healthy habits. Don’t restrict yourself so much that you don’t enjoy the holidays, Binkley says. Instead, she offers these eight healthy holiday eating tips.

1. Create a balanced plate
   
   

   “My go to for holidays – and really any day – is, if you can, make half your plate fruits and vegetables,” Binkley advises. This helps you get important nutrients and fiber, and they are typically lower in calories. Even if a vegetable portion is a casserole, that’s OK, Binkley says. You’ll want to include a lean protein that will help you feel full along with some carbohydrates for energy. “Try to balance that plate as much as you can. It’s not going to be perfect. You can have that stuffing with turkey.”

2. Bring a healthy dish

   
   If you know from past get-togethers that vegetables and fruits aren’t in abundance, consider bringing a nutritious dish that you enjoy, such as fruit salad or roasted veggies. 

3. Weigh your options

   
   A lot of holiday meals are set up buffet style. Binkley says in those situations evaluate all your options before you start plating. “Scope out and see what’s available that way you aren’t grabbing everything in sight. Choose what you like most. Again, think about the vegetables, proteins, but also if you really, really want something, get it.”
   

4. Stay hydrated

   
   Drink water when you can. When you drink alcohol and sugar sweetened beverages, the sugar and calories can add up quickly and leave you feeling sluggish, Binkley says. Regardless of what you are drinking, it can help to alternate with water.
   

5. Dessert

   
   Simply put: If you’re craving dessert, acknowledge that and eat one. If you ignore your cravings they tend to get stronger and you might even end up eating more sweets.
   

6. But wait 15, even 30 minutes before seconds or dessert

   
   If you tend to get desserts or seconds, try to wait 30 or even just 15 minutes after your first plate. It may take a little while for your body to recognize you’re full. If you’re still hungry go for it, but this gives you the chance to avoid overeating, Binkley says. Think about what looks best when you’re going back for seconds.
   

7. Eat your normal meals

   
   There’s no need to skip early meals on holidays. Eat breakfast as you normally would. If your holiday get-together is at dinnertime, still eat lunch. In fact, if it’s later than when you normally eat, it’s OK to snack before dinner. “Eating a snack can help prevent overeating that can happen if you’re starving.”
   

8. Exercise when you can
   
   

   Incorporating movement into your day can help prevent bloating and discomfort. Binkley says her family likes to take walks. If you enjoy going to the gym and have extra time in the morning, that’s great too. Make sure whatever you choose isn’t going to cause you stress or take away from time with loved ones.

“It’s important to focus on you. Don’t expect perfection. It’s a holiday,” Binkley says. “If you can, try to avoid the cheat meal mentality. It’s OK to have desserts, but it’s also OK to eat them on other days.”

“Food is more than just hunger and fullness. It does have that social aspect to it, and this is a special time to spend with family and friends.”

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