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A Guide to Healthy Holiday Eating

Lisa Feldman
December 18, 2017

healthy holiday eating guide


The holidays are here. While we look forward to gathering over meals with friends and family, holiday meals tend to be large and buffet style.

Below are six simple guidelines for how to enjoy your celebrations with loved ones, avoiding overindulging and excess calorie intake: 


1. S
low down and enjoy the meal
It takes about 20 minutes for your brain to realize that you are full from the meal you are eating. Try to wait at least 20 minutes before you have dessert or seconds. Take this time to enjoy the celebration.


2. The power of a pause 
Take time when you are eating to talk with your company, have a glass of water, or simply to reflect. This will ensure your meal will last at least 20 minutes.


3. Avoid drinking your calories with your meal 
Water, freshly brewed tea, seltzer, and black coffee are all typically calorie free. These beverages may aid digestion, especially the water. Many holiday treats are high calorie and should be kept to a minimum, including egg nog, alcohol, soda and juice.


4. Choose hot beverages when possible 

Hot beverages tend to help aid
digestion. Drink hot tea or hot water with a fresh lemon slice before, during, and after your meals to aid digestion.

 

Avoid drinking caffeine in excess such as coffee or black tea.


5. Eat throughout the day 
Eat small meals and snacks before the holiday meal. Avoid skipping meals that day to save room for the feast. Eating throughout the day will increase your metabolism and put less stress on your digestive system.


6. Delay the dessert 
Instead of eating dessert right away, wait and eat dessert one to two hours after your meal. You may end up eating less dessert and put less strain on the GI tract.

 

With just a few simple guidelines, you can fully enjoy holiday meals with friends and family while avoiding holiday weight gain!

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The information provided herein is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.

Originally published Dec 18, 2017 10:22 AM updated Dec 05, 2018
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