The holiday season is here again which means more parties, more decadence, more sweets and treats, and more food temptations. With all the extra eating, drinking, and socializing, the average American gains about 5 pounds between Thanksgiving and New Year’s Day, according to a study published in the New England Journal of Medicine. In order to prevent that unwanted 5 pound weight gain, follow these 7 healthy holiday tips.
Tip #1: Have a Plan! Before arriving to every party or event, have a drink and food plan. Make it realistic and achievable. For example, how many drinks do you want to drink? How much food do you want to eat? How many desserts do you want to try? Having a plan will set you up for success and give you realistic boundaries to avoid gluttony.
Tip #2: Have Healthy Snacks at Your Fingertips! Have healthy snacks available so you refrain from all the excess goodies and temptations at the office or in the break room. A great combination snack has carbs and protein such as a fruit with a cheese stick or a Greek yogurt with almonds.
Tip #3: One Plate Rule! When at parties, put everything you want to eat on 1 plate. This way you know exactly how much you eat instead of just grazing mindlessly by that chip bowl.
Tip #4: One Portion-Controlled Splurge! We all have those decadent dishes that we just love! Don’t deprive yourself. Instead, mind your portions. Choose 1 splurge-dish only and eat a small portion of it. You can even share the dish with others or just take a couple of bites. Eat slowly and savor that flavor!
Tip #5: Stay Fueled! When we go to events hungry, forget about having control. We tend to eat more than we need and make poor food choices. Make sure to eat a mini-meal or snack before going to the parties. This way, you’re ready to eat but not starving, and you can mind your portions and stick to your plan.
Tip #6: Eat Your Veggies! Fill up on those veggies as much as possible. If there’s a crudité plate at a party, load up on those crunchy, colorful, fiber-filled veggies. You’ll feel fuller and ideally eat less of other high-calorie food options.
Tip #7: Enjoy Your Family and Friends! Remember: we are at the parties and celebrations to spend time with our loved ones. Focus on the people. The food and drinks are a secondary factor. Partake in a good conversation and you won’t spend all your time eating.
Enjoy your holiday season! You don’t have to fall into the above 5-pound weight gain statistic! Stick to your plan and you’ll rock your waistline while feeling empowered, too.
Happy Holidays!
Sarah Koszyk, MA, RDN