‘Tis the season of gratitude — and holiday food. For many of us, the temptations begin in October with Halloween candy and run through November’s Thanksgiving parties and December festivities. As a result, it can be challenging to stay on track with your nutrition, fitness and well-being goals.
But at Providence, we’re grateful to be your partner in health. We asked Katie Lounsberry, registered dietitian, to share tips for navigating the never-ending stream of enticing treats, with mindfulness at the core of her approach.
Don’t “bank” calories for the big binge. Although it may seem wise to skip meals before a big holiday event, don’t do it, Lounsberry warned.
“The less you eat ahead of time, the more likely you are to overeat,” she said. “Stick with your regularly scheduled meals so you don’t arrive starving.”
Front-load with veggies. “Start off by filling up your plate with vegetables,” suggested Lounsberry. “They’re low in calories and high in fiber, which means they’re filling, so you’ll have less room to add calorie-dense foods.”
She also says to start with a broth-based soup if one is available. That will slow your eating and make you feel more satisfied on fewer calories. This also works with pies when you choose a fruit option over sugar bombs like pecan.
Watch the liquid calories. “Drinks can be full of calories,” Lounsberry warned. “Even when you choose a ‘light’ option.”
Fun mixed drinks like piña coladas and creamy White Russians can pack a whopping 600 calories in a single glass, while a craft IPA or cup of eggnog can deliver 350 (more than a candy bar).
“Focus on calorie-free beverages,” Lounsberry said. “But if you really want to indulge, do it in moderation.”
Pace your eating. Lounsberry suggests waiting 20 minutes before going for seconds, to make sure you’re still hungry.
“Check in with yourself,” she said. “Note if you’re starting to feel full. Ask yourself if you’d be satisfied if you stopped now.”
If you decide you aren’t full, then make a point of trying new dishes, rather than helping yourself to more of the same. This allows you to eat because you’re still hungry, not because you want more of a particular taste or texture (think: creamy, cheesy mashed potatoes).
Stay active. The holidays can be a very busy time, but try to “add 10 minutes of activity every few hours — maybe three times throughout the day,” Lounsberry said. “Even if it’s just walking, you’re expending energy and reducing stress.”
Fun holiday activities like shopping, decorating or sightseeing with the family all can include forms of exercise.
Learn more about our nutrition counselling services.
