Holiday Eating Tips

Not everyone needs to be concerned about gaining weight over the holidays, but you could gain 7 to 14 pounds (3.1-6.4kg) or more. Some maintain their weight but negatively affect their health by adding body fat and decreasing muscle mass due to a decrease in exercise and poor food choices. In older people, this can lead to falls and possible dire consequences. So, enjoy the holidays but be aware of your health.

Quantity and Quality
Make Smart Choices!!!

• Fill half of your plate with vegetables.
• Limit your portions of starches – no more than ¼ of your plate.
• Eat slowly.
• If going to a restaurant, look at menus ahead of time.
• If there are hors d’oeuvres before the main meal, eat the vegetables and the fruits first.
• Reconsider taking a little bit of everything. If the unhealthy things there are not your favorite, do you really need them?
  • There is always another time you can eat or find any food.
• For parties with tables of food:
  • Get your food soon after It comes out, as the best healthy items sometimes go quickly.
• Look over everything first and decide what and how much you might put on your plate before taking anything.
  • Take a reasonably amount on your plate, remember ½ plate of vegetables, and go to the other side of the room.
  • If you put too much on your plate, don’t finish everything.
• It is better to waste food than waste your body and treat yourself like a goat or garbage pail.
  • Don’t go back for a second plate. If you’re really tempted to go back for seconds, wait 20 minutes and decide, “Do I still feel biologically hungry?”
  • Avoid taking unhealthy leftovers home.
  • If you’re hosting, send the unhealthy food and large amounts of leftovers away with your guests.
• If your workplace has tempting things around, make sure you eat at regular intervals to avoid hunger and temptation.
  • Bring healthy snacks with you, especially fruits and vegetables. Eat those first, you can always have a small amount of the other thing later if you really want.
  • If you must have some of the treats, take a small piece, taste it, and decide if it is really worth it. Many sweets look great but aren’t the best.
• Distract yourself or get involved in a non- food related activity away from the food in the meantime if possible. Your goal is not to binge or stuff yourself so you’re uncomfortable. Aim for just satisfied.

Timing

• Don’t go to holiday parties or shopping hungry. 
• Eat slowly and make an effort to pay attention to the flavor, smell, texture etc. of the food (mindful eating).
• Take a break in the middle of your meal to just put your fork or utensil down and pay attention to the conversation.
• Try to eat at your normal mealtimes, and if you can’t, don’t skip or completely under eat going into the main meal of the day as you’re more likely to Binge or overeat.
• If your Main meal of the special day is at an unusual time for you such as 2 or 3 PM, eat breakfast and eat a snack or an actual light lunch before that main dinner. Then later on plan an actual balanced meal for evening instead of just picking at sweets or the less healthy parts of the meal from earlier which should have been put away by then in order to avoid foodborne illness.

In General

• If some of these ideas don’t work for you because of tradition or other priorities, then watch those portions!
• Satisfy your appetite with the main meal first before thinking of dessert.
• If you choose sweets or foods which are unhealthy for you, take only two or 3 small bites as that is the most your taste buds can enjoy to their maximum capacity. Pay full attention to those bites and don’t eat them when distracted.
• Don’t let people push you into eating things you’re not inclined to eat that aren’t healthy for you. You can say “maybe later.“
• Try not to give your family members and friends your love through food. Remember hugs, your attention, smiles, handshakes and laughing together are more valuable and don’t have a possible negative consequence afterward.

Alcohol Use

• Alcohol has a lot of empty calories
• It can reduce your inhibitions regarding eating
  • Try to be done choosing what to eat before you have very much alcohol
• It’s not good for your health to have too much alcohol
  • 1 ordinary sized drink for women and 2 for men is the maximum recommended amount for those who can drink safely
• Plan your transportation ahead of time if you might overindulge in alcohol.