12 Holiday Eating Tips
The holiday season primarily revolves around enjoying wonderful meals with family, friends, and loved ones. Many of us have a favourite dish that we look forward to each and every year. It could the sweet potatoes with marshmallows, the turkey swimming in gravy, or the gingerbread cookies. Unfortunately one thing is very common: with the excess consumption of these foods, holiday eating often leads to gaining unwanted weight. So, we have rounded up some holiday eating tips to help get you prepared.
Studies have shown that an average individual will consume 3,000 to 4,500 calories in one single holiday meal. This amounts to more than double the amount of calories that we generally need in an entire day.
Here are 12 tips from the nutrition and weight loss experts at Herbal Magic:
Make wise turkey choices
Turkey is a great lean protein choice, provided you choose white cuts of meat (breast) and remove the skin. The fat is found in both skin and fatty deposits in dark meat (e.g. leg/thighs/wings). In making this choice, your turkey is now a much leaner and healthier addition to your big meal.
Eat regularly during the day
Be sure to have regular meals and snacks, as you would on any other day. It is important to avoid sitting down at the dinner table feeling ravenous. Depriving yourself all day can result in overeating at the meal, leading to you to consume more calories than expected and to experience a very upset stomach!
Use caution with alcohol
Alcohol intake can hurt your waistline in two ways. Not only do calories in alcohol quickly add up, but alcohol can lower your inhibitions, causing you to overeat.
Watch out for the extras
A turkey dinner can be a healthy choice, but the extras offered prior to or during the meal can change that. Extras can include gravy, warm bread rolls smothered in butter, and sugary cranberry sauce. To ensure you enjoy your meal in a healthy way, pick one extra that you feel would accompany your meal best and allot it accordingly.
Enjoy the gathering
Make the gathering more focused around spending time with one another rather than eating. Instead of worrying when dessert will be ready, enjoy the company you are with. Find fun things to do together that do not focus primarily on eating, such as playing a board game or going for a walk together.
Fill your plate with vegetables first
Aim to fill half your plate full of fresh vegetables before filling the rest with turkey and other dishes. Filling up on vegetables is not only a great way of getting extra fibre and vitamins, but also helps you feel full and avoid unhealthier choices. Season vegetables with herbs and spices instead of butter or salt!
Offer to bring a dish
If you are not hosting dinner, offer to bring a healthy dish. Bringing a Herbal Magic program-friendly dish will guarantee that you have at least one food option that will keep you on track. Check out our Recipe Books for some great ideas.
Be mindful of second helpings
Savour the meal you have just put on your plate and eat slowly. Putting your utensils down between bites will force you to eat more slowly, making you less inclined to go back for seconds. If you are still hungry, wait 20 minutes before reaching for a second helping to allow your body enough time to register that it is satisfied.
Politely say “no"
At some point you will be encouraged to try a new dish or flavour of dessert. It might be difficult to say no, but be firm in your request. Perhaps explain to guests that you wish to eat healthily this holiday and that certain food items will be have to be tasted at another time.
Pick up on your body cues
Listen to your body cues and stop eating when you begin to feel full but still have room for more. This will allow your body to feel satisfied without overeating.
Get in some physical activity
Part of your planning should be to include exercise the day of your big meal. Being active will allow you to burn some extra calories.
Have a cup of herbal tea
Whether you have it alongside your dessert or after your meal to wind down, sip on a warm tea to help with digestion and keep you feeling satisfied.
Here's a sample Herbal Magic-approved holiday meal menu (with serving values from the Herbal Magic weight loss system):
|5 oz.||Chicken or turkey or
4 oz roast beef
|1 cup*||Cauliflower au gratin||1 Veg, 1 Fat|
|*or 1 cup||Plain cooked cauliflower or vegetable of choice||1 Veg|
|1||Dinner roll or ½ cup mashed potatoes||1 Starch|
|4 Tbsp||Light Gravy||1 Fat|
|1||Gingerbread cookie||1 Free Exchange|
When you put these 12 tips into practice, the holidays won't interfere with your weight loss progress. Go into the season with a plan and stick to it. You will feel great that you did.