hOLIDAY EATING TIPS:
sTAYING IN CONTROL DURING THE HOLIDAYS



As the holidays roll around, so do all of the delicious foods and drinks that are popular favourites during this time of year. Alongside our in-house dietitian Johnie, we have created some tips and tricks for you to implement during the holidays so that you can still enjoy your favourite food and drinks without feeling guilty about it afterward.



1. Go Easy on the Alcohol



Too much alcohol puts unnecessary stress on the body. Imbibe mindfully at the holidays to stay healthy this winter. No only does alcohol depress the immune system, but winter cocktails can be packed with sugar and fat. The good news is that there are some lighter options. Guidelines state that men should limit alcohol intake to 2 servings per day and women should limit to 1 per day which can be a challenge during the holiday party season. Enjoy a cocktail if you want to and then switch to soda water with a beautiful holiday garnish when you’re finished.1



2. Don’t Overly Restrict Yourself



Healthy eating patterns come from being less restrictive and enjoying all food groups. All foods fit. Make sure that you eat meals as you normally would, so that you don’t overeat snacks and treats throughout the day. Choose healthy portions—you can enjoy larger portions of healthy foods while still being able to enjoy smaller portions of the treats you love. This beats strict diets and banning entire food groups.2



3. Be Mindful While Eating



This is the perfect time of year to practice mindful eating. Instead of stressing about calories, mindfully eat. Focus on slowing down and enjoying your food from a plate. Put your fork down, chew your food slowly, and finally take a sip of your drink before picking up your fork to prepare your next bite.3



4. Pace Yourself



Definitely savor each bite. We all know the importance of eating slowly and waiting before going for seconds, mainly because it takes 20+ minutes for your brain to get the signal that you're actually full. As a food enthusiast, I get super excited when I first set my sights on any holiday feast. Remember to pace yourself. By savoring every delicious bite, you're more likely to take your time and stop when you've had enough.



5. Appetizers: Do’s and Don’ts



We're all guilty of this one! The appetizers are just so tasty and plentiful – it can be difficult to stop! Appetizers also add up quickly (and unknowingly) when we are distracted talking to others or watching holiday movies. To prevent overeating appetizers, serve yourself on a small plate or napkin. This normalizes the portion instead of serving yourself on a plate, where we prime our bodies to finish this portion. Research shows that we serve ourselves more on a larger plate and we also tend to eat on average 92% of what we serve ourselves.4 Therefore, a plate that is smaller makes the same amount of food look like more!



Don't Forget to Enjoy Yourself!



We hope that you will find these tips helpful, but it is important to remember that the holidays are a time to relax and not overwhelm yourself with being ‘perfect’. Happy Holidays!



References



1 Ginger Hultin, MS, RDN

2 Lisa Young PhD, RDN

3 Lacy Ngo, MS, RD

4 Brian Wansink, Cornell University