The temptation to overeat is all around us during the holidays, from chocolates to baked goods to large meals at gatherings with friends and family. For people trying to make healthy choices or those living with chronic health conditions like diabetes, this can be especially challenging. Below are some tips to help you enjoy your food while still keeping your health in mind.
Have a snack before the party. Going into a holiday party hungry will make it easier to overeat. Don’t skip meals or try to ‘save up your calories.’ While it may be counterintuitive, having a balanced snack with protein and fibre beforehand can help you eat slower when dinner is served, savour your favourites and leave without feeling overstuffed.
Skip the foods that you can eat every day and choose your favourite items. Survey the food options available and fill your plate with foods that you really like and will satisfy you.
Enjoy dessert in moderation. If grandma’s shortbread is your favourite go ahead and enjoy, but remember portion size is key. Instead of over indulging which can lead you to feel guilty, enjoy one or two cookies and then if still hungry aim to eat something healthier like fruit.
Eat mindfully and listen to your body. Try to eat slowly and mindfully. Enjoy the taste, textures and smells. This will help you be more satisfied with your meal as well as be better able to tune into your body’s hunger and satiety cues. Stop eating when you feel you are satisfied instead of waiting until you feel full.
Be careful about liquid calories. Drinks like egg nog, pop and punch can have a lot of calories. Try to satisfy your thirst more often with regular or sparkling water and use things like lemon or cucumber to add flavour. If you choose to drink alcohol limit to 1-2 drinks daily and never drink on an empty stomach. Be ready for the “Hostess with the Mostess.” You may have a family or friend at your party that will keep offering you food. Take what you like, listen to your body and don’t be afraid to say no politely when you don’t want any more.
Bring a healthy dish
Bringing your own dish is a great way to ensure that there will be something you like at the party, as well as a healthier option. Some ideas include: fruit or quinoa salad, dried figs stuffed with roasted almonds, a roasted vegetable dish, hummus and veggie tray or homemade bean salad dip with pita chips. For more meal and snack ideas, check out www.cookspiration.com.
Fit in exercise: Exercise will not only help you feel better but it can reduce stress. Ideally aim for 30 minutes most days but bouts of 10 minutes several times a day can be just as beneficial and easier to fit in during the busy holiday season. Try parking far away or walking around the mall for 10 minutes or taking the stairs.
Overall, remember this is the time of year to enjoy family, friends and good food but that mindful eating, moderation and portion size are key for a happy healthy holiday.
For more information about any of the free services offered by your local family health team ask your doctor or nurse practitioner during your next visit, or visit the website www.afhto.ca or google “family health team locations.”
Melissa Nodwell is a registered dietitian with the East Wellington Family Health Team.