During the holidays we can sometimes lose sight of our healthy eating practices. Our registered dietitians have compiled eight tips to keep us on track!
- Tip #1: It’s OK to indulge… a little! There are no “bad” foods, just remember that moderation is key. If you want that piece of apple pie, have it and don’t feel guilty. Being overly restrictive can lead to overeating.
- Tip #2: Drink smart! Staying adequately hydrated will help with digestion, hunger and fullness cues. Avoid alcohol and stick to beverages like water (plain or infused with fruit, cucumber or herbs like mint or basil), seltzer or herbal teas.
- Tip #3: Follow the MyPlate method. Aim for a plate made of half fruits and vegetables, a quarter protein and a quarter starch. This method helps keep your portions in check, while allowing you to try everything.
- Tip #4: Take it slow. Try taking at least 20 minutes to finish your plate. Savoring your food and taking your time can help prevent over-eating.
- Tip #5: Get up and move! After your holiday meal, go for a walk, or get outside to play family touch football or soccer. You’ll feel better and be less likely to graze on leftovers.
- Tip #6: Make healthy ingredient swaps! Small modifications can make a significant impact on nutritional value without sacrificing flavor. Try switching olive oil for butter, apple sauce for vegetable oil, or whole grains for refined ones.
- Tip# 7: Eat breakfast! Don’t starve yourself all day before a large holiday meal or party, you’ll be tempted to overeat later. Start the day with whole grains, fruit, vegetables and a lean protein.
- Tip #8: Enjoy yourself! The holidays are a time for friends, family and fun. You don’t need to be perfect. Do the best you can, and get right back on track for your next meal.
Tufts Medicine Formerly Wellforce