With the holidays fast approaching, many people are going to holiday work parties, Christmas gatherings with friends and family and a lot of good food are around to tempt us to overindulge. Of course we do need to enjoy ourselves over the holidays but incorporating some healthy habits will help curb any excessive weight gain and also help you feel better overall. Here are some helpful dietary tips:
Eat more home cooked meals – eat more home cooked meals with fresh whole foods if you are off and at home for most of the holidays as you are better able to control your portion sizes and eating healthier less processed food.
Timing of meals and snacks – having something to eat or snack on every 3-4 hours will really help balance your blood sugar levels. Try to have breakfast, snack, lunch, snack, than dinner. Don’t eat too late into the evening and try to stop eating at least 3 hours before bed to give your body time to digest and not sleep on a full stomach. A very light snack is okay if closer to bed time.
Portion control – it is important to enjoy yourself and indulge a little over the holidays but watch your portions for each meal. Make sure you don’t go to a holiday party really hungry as you will likely overeat and cause poor digestion. In general, your plate should be 50% vegetables, 25% carbohydrates, and 25% protein.
Drink healthy soups and have vegetables first – as you fill up on healthier food, you will likely have less room to indulge in cakes, sweets and other high calorie foods at the end.
Eat small amounts – at holiday parties, getting small samples of everything will satisfy the desire to try everything and also avoid overeating on a few things and then still wanting to try the rest.
Eat slowly and wait 20 minutes before going for seconds – it usually takes about 20 minutes for the body to realize it is full, so by waiting, you give your digestion a chance to process the food and tell you if you really need to go for that second helping of pasta or dessert. Eating slowly with proper chewing and taking time to enjoy your food will also be more satisfying and help you avoid excess eating.
Drinks enough water throughout the day – drinking water is extremely healthy and thirst quenching and a much better option than pop and juices. Having good water intake will also help eliminate toxins and help with proper digestion.
Limit alcohol intake – too much alcohol will be hard on the liver and digestion and also provide a lot of calories. Try to switch up between alcoholic and non-alcoholic drinks so you are not overindulging in one or the other.
Wishing you all a wonderful holiday season with lots of love and happiness with your family and friends!
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