By Nancy Oliveira, MS, RDN, LDN, CDE
Are you anxious about gaining weight because of endless holiday events that involve food? Then practice these tips to help you savor - not stress about - the holidays!
Don’t skip meals before an event. This rarely saves calories in the long run because becoming famished may make you overeat later.
Do drink plenty of fluids and eat lightly with foods like fresh fruit, Greek yogurt or whole grain toast with nut butter.
Don’t hang near the food and booze. Hovering over snack bowls or socializing near the dessert table or bar almost guarantees that you will overeat.
Do plant yourself away from tempting tables and keep your mouth busy by talking: catch up with folks you rarely see or enjoy the special time with friends. Carry one drink and a small plate of food as you socialize, so people won’t offer you more.
Don’t avoid the foods that you want the most. If you’re dying for a scoop of the bacon cheddar mashed potatoes or a chocolate-dipped peppermint truffle, have some! Otherwise the next day you may feel cheated and overeat something else.
Do keep portions small. You will appreciate rich foods more if you chew a portion thoroughly and slowly, savoring the flavors.
Don’t punish yourself with exercise. If you try to double your workout time and intensity, you may feel entitled to eat more as a reward, possibly negating the effects of your workout.
Do continue exercising with your usual routine throughout the holidays, even on the day of.
Don’t keep leftovers in the house if you’re hosting a party.
Do keep plates or disposable containers and foil on hand to encourage guests to take home a plate of food.
Don’t berate yourself if you overdid it (especially if you enjoyed yourself!).
Do start the next day by returning to your healthy eating and exercise routine. One event will not affect your health and weight; your body will forgive you once you get back on track.
Need more coaching to meet your wellness goals? Contact the Nutrition Clinic at 617-983-4455 to schedule an appointment with a registered dietitian.
