My clients often ask how to make healthy food choices in the midst of the sweet & savory abundance of the holiday season. I personally try to approach the holidays with the age-old 80/20 rule.
By intentionally consuming nutritionally balanced meals 80% of the time while also unabashedly enjoying my favorites 20% of the time, I’ve successfully navigated the culinary minefields of November/December, and you can too. Here are a few tips to help you make it through this time of jolly jingles without jiggling (smile):
- Eat small frequent meals: Eat your main meals every 3-4 hours; add a
snack every 2 hours as needed. You’ll have more energy throughout the day and be less tempted to overeat at meals. - Use healthy ingredient substitutions: Make healthy ingredient swaps when baking. The Betty Crocker website has great ideas for healthy ingredient substitutions.
- Highlight healthy appetizers: Start the meal on a healthy note by enjoying light, healthy appetizers while waiting for the main course. Examples include a fruit and veggie tray with hummus and yogurt as dips or low-fat spinach dip with baked pita chips.
- Remember the plate method: Fill ½ of your plate with non-starchy veggies (e.g. string beans, leafy greens, asparagus, etc.), ¼ of your plate with starch (e.g. potatoes, rice, corn, cooked dried beans, stuffing, bread, etc.) and ¼ of your plate with lean protein (turkey, baked chicken, etc).
- Share your dessert: What better way to represent the “reason for the season” than sharing with others? You’ll also get a taste of your favorite dessert without overindulging.
- Skimp on the sugary beverages: Save yourself a few calories by choosing flavored water or unsweetened tea with your favorite sweetener instead of soda or juice. And relax after meals with hot tea or coffee instead of hot chocolate or eggnog.
- Savor the flavors: Eating your meals slowly allows you to enjoy the flavor and recognize when you are actually full. Try focusing on great conversation and quality time with friends & family.
Here’s to good health during the holidays!
Guest post written by Christen Miller, Cafe Physique registered dietitian
