Nov 25, 2014 5 min read

Holidays are a time for family, traditions, generosity, and indulgence. We also tend to see a few extra digits on the scale. Believe it or not, a typical holiday meal consists of 3,000 to 4,000 calories! Research shows that people gain between 5 to 7 pounds during the long holiday season.

Here are some tips to make this holiday season healthier!

Tip #1

Eat before going to a holiday party. Have a cup of soup, a salad, or fresh fruit. You’ll be less likely to fill up on sweets and high calorie appetizers. Avoid skipping meals as this can lead to overeating at meal time. Also, over time skipping meals can affect your metabolism. You should plan to eat something small every three to four hours to boost your metabolism and help with portion control. This is a good habit to adopt year round, not just during the holidays.

Tip #2

Start today and execute your plan. It is common to say, “I will eat right after the holidays are over and start fresh in the New Year.” Instead, choose daily small changes now to make each day healthier. You can commit to choosing fruit for two of your snacks during the day, and only have one or two cookies instead of cookies for every snack. Small changes over time lead to big results and you will end the holiday season happier and healthier. You do not need to deprive yourself of all the goodies available during the holiday season. Make it a goal to include at least one healthy habit each day. This will allow you to refocus on your goals without feeling overcommitted.

Tip #3

Keep up with your regular exercise program. It will help you to maintain your weight, give you more energy, and allow you to deal better with holiday stress. Set small fitness goals that are easily attainable. This will get you moving or keep you moving throughout the season. It is much harder to get back to a routine once you have abandoned it. You may find that you need to tailor your workouts around your day differently than before. Make adjustments, but do your best to set aside time for exercise. Think outside the box. You don’t have to exercise in a gym; it can he helpful to plan fun activities around holiday functions. Organize a small pumpkin/gourd hunt or hold a football game outside after Thanksgiving dinner. Help the kids with a snowman building contest, or go sled riding after the Christmas meal.

Tip #4

Include healthful options whenever possible. Replace the holiday candy dish with a bowl of fruits, trail mix or nuts. Temptation is often heightened when you are around these foods. Some people can practice control and only have a few, while others struggle when exposed to high sugar, high fat foods. Also think about simplifying the meal if you are cooking. Serve raw vegetables with dip or hummus as an appetizer; offer only a low fat main course, prepare one or two vegetables as side dishes, and prepare a fruit and low-fat cheese platter for dessert.

Tip #5

Avoid over consumption of alcohol and liquid calories. Drink plenty of water to help keep you hydrated. Water can also curb cravings as well as increase the feeling of fullness. Alcohol, on the other hand, can stimulate the appetite and may increase your snacking. Try to drink water in between alcoholic drinks or high calorie beverages.

Tip #6

Practice moderation each and every day. During the holiday season there may be more temptation to have foods that are not normally available all year round. For example, a co-worker may bring in their signature dish for a holiday party. Have a small amount and enjoy it, but skip everyday foods that you can enjoy anytime. By taking a small taste or spoonful of each dish, you can sample all of the foods without consuming large portions. Be smart about the appetizers. It’s easy to lose track of how many small appetizers you’ve eaten while you are mingling and preoccupied in conversation. Nibble on veggies, fruits, salsa, or a handful of nuts.

Tip #7

Be mindful and keep track. Practice mindful eating behaviors. Slow down during your meals and truly savor the flavor of the dish. Put your fork down in between bites and engage in conversation. Wearing fitted clothing to a party can also help you avoid overindulging during the meal. Keeping a food journal can also be helpful. Write down what you eat to monitor how much you are actually consuming. This simple task increases our awareness. People who track all of the food they eat consume 15% less than those who do not track.

Here’s to Healthy Holidays!

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Need a little help to jumpstart your plan? Make an appointment with one of our Registered Dietitians at WHS Wilfred R. Cameron Wellness Center (724) 250-5207. They can help customize a plan that’s right for you. For more healthy tips and even some yummy holiday recipes, follow the Wellness Center facebook at facebook.com/CameronWellness