Are you someone who is headed into the holiday season and worried about how to maintain your healthy habits? If so, you are not alone! Many people experience stress during this time of year and find it hard to make healthy choices while celebrating and spending time with loved ones. While it is certainly okay to indulge in your holiday treats and traditions, having some strategies in place to maintain your progress can be helpful!
Here are 8 tips for having a healthy and happy holiday season!
- Plan Ahead:
- Set realistic goals for yourself: Rather than trying to be perfect, choose a few healthful habits to incorporate into your days like a short walk or staying hydrated.
- Bring a healthy dish: If you are concerned with the food options available at family gatherings, make one of your favorite dishes to take! Not only will this help ensure something is there that you like, but you can also share this dish with your friends and family. Dishes filled with vegetables and whole grains, like brown rice or whole wheat pasta, can ensure you get in your fiber for the day!
- Prioritize Protein and Vegetables:
- Focus on lean proteins and fiber-rich vegetables: By filling your plate with protein and fiber, you will increase your fullness and satiety, which can decrease the likelihood of overeating. You can try incorporating a plant-based protein option, like chickpeas, which is packed with both fiber and protein!
- Practice Mindful Eating:
- Pause before eating: Are you actually hungry? Or are you eating out of habit and social pressure? While it is important to enjoy your meals with your loved ones, leave space to check in on yourself and your hunger cues.
- Eat slowly: While eating, have a conversation with your loved ones, and eat more slowly. This makes it easier to recognize when you are full and helps to prevent that stuffed feeling.
- Use portion control:
- Choose a smaller plate to manage how much you take! Often, when we choose a bigger plate, we feel compelled to fill the entire dish. By taking a smaller dish, you have less room for food, and if you are still hungry after eating, you can always have a second portion.
- Wait 10 minutes after finishing your first serving of a meal before deciding if you want to get a second helping. This allows your body time to register fullness cues and can help prevent overeating.
- Stay Active:
- Do movement that you enjoy: Choose a physical activity that you enjoy and that doesn’t take away from your family and friends. Incorporate holiday activities like a post-meal walk, ice skating, or playing games with the family!
- Stay Hydrated:
- Be mindful of alcohol: If you are choosing to partake in some holiday celebrations, alternate your drinks with water to stay hydrated. Carrying a water bottle around can ensure you always have some H2O to sip on!
- Avoid the “All or Nothing” Mentality:
- One meal won’t ruin your progress: Avoid writing off the entire day or week just because you indulged! Enjoy yourself, be present, and get back on track afterwards. Enjoying foods in moderation and making balanced meals is the key to a sustainable healthy lifestyle.
- Celebrate Beyond Food:
- Shift your focus to other non-food traditions like decorating, playing games, or spending quality time with loved ones.
Remember that progress is more important than perfection, and any choice you make to improve your health is a win. Balancing enjoyment with mindfulness allows you to enjoy your holiday without compromising your long-term health goals.
References:
- https://memorialregionalhealth.com/health-topics/living-well-articles/5-tips-for-healthy-eating-over-the-holidays-infographic/
- https://fitonapp.com/wellness/how-to-stay-healthy-during-the-holidays/#:~:text=%237%20Hydrate%2C%20Hydrate%2C%20Hydrate.%20Rule%20of%20thumb:,can%20even%20help%20with%20sleep%20and%20mood.
- https://www.healthyfood.com/ask-the-experts/how-long-should-i-wait-before-eating-seconds/