With the upcoming holidays many of us are looking forward to seeing family and friends, sharing stories and conversations and most of all the delicious and decadent food. Unfortunately the holidays are an easy time for us to overindulge, which can be problematic for those of us with diabetes, heart disease, obesity and other health issues. It is easy to forego healthy eating habits until the 2022; however it is best for our health and well-being to not overdo it. That doesn’t mean you can’t enjoy sampling your favorite holiday treats, but below are some tips on ways to maintain healthy eating habits during the holiday season.
- Remember to eat three meals per day. We might think it is a good idea to skip breakfast and lunch on the holiday so that we have “more room” for the main event. However; skipping meals can result in overeating later in the day; especially when combining being too hungry with delicious holiday food. Breakfast is especially important as research shows that those who eat breakfast tend to eat fewer calories throughout the rest of the day. Days around the holidays can be busy, chaotic and overscheduled but don’t let this get in your way of having regularly scheduled meals (and try to make sure those meals are as healthy as possible to somewhat counteract what you may have at dinner).
- Eat until you are satisfied, not stuffed. Enjoy small portions and eat slowly so that you can savor every bite. Try to wait 10 minutes before having seconds to help determine if you are really still hungry. Choose foods that you know you will enjoy the most and have those first so you don’t have “food regrets” and force yourself to eat more.
- Slow down your eating. It takes about 20 minutes after we start eating for our stomach to talk to our brain to help us perceive when we are getting full. Slowing down eating can help keep our portions in check and allow us to know when to stop eating. Try striking conversation with the people you are having the meal with in order to help slow yourself down.
- Survey the buffet before filling your plate or wait until all of the food is on the table before making your selection. Start with filling half of your plate with fruits and vegetables. Pick the foods you think you will most enjoy and skip foods you might not enjoy as much. This can help reduce guilt and avoid overeating.
- Take the focus off food. Remember to enjoy this time with family and friends and focus on the conversation and socializing. Consider planning holiday events with these people that don’t revolve around food. Turn a cookie baking day into a day to make holiday wreaths or gingerbread houses.
- Plan time for exercise. Enjoy a nice walk before and/or after dinner can be a great way to aid digestion and help get some simple exercise. Try to follow any exercise and stretching routines you have set with your doctor through the holidays since it can be difficult to get back into routine if you stop it for too many days.
- Don’t forget self-care during the holidays. Holidays are a joyful time, but can come with a fair amount of stress and emotional triggers. Make sure you have plenty of time for physical activities that you enjoy, sleep and other activities like meditation or a nice long bath or shower to de-stress.
For more information contact:
Premier Home Health Care Services, INC.
Website: www.premierhomehealthcare.com
