The holidays are coming. Everything is so tempting. How do you not overindulge? Try some of these tips:
- Start Planning Ahead! A couple of days before the big event add extra fiber to your meals to help yourself feel full and in control. Try eating a serving of high-fiber cereal with your regular meals or add some beans to your meals. You will be less likely to overeat if you feel full.
- If your feast is later in the day, eat your usual breakfast and have some snacks before going to the feast. The best options for snacks are ones with some protein, fiber and carbohydrates, such as cup of Greek yogurt and some whole fruit or peanut butter on whole-wheat bread or a cup of chicken vegetable soup.
- If cooking, try to reduce the fat, sugar and salt in your recipes. Check the fact sheet at, sugar and salt in your recipes ” at http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf to help you.
- Set a Limit on Appetizers. Try fresh vegetables or fruit with a healthy dip of hummus, or nonfat yogurt. These are high in fiber, low in calories and heart healthy.
- Eat Only Favorites. When the meal starts eat your favorites and skip the rest. Choose small portions of foods that are important to you. Try to skip foods that you can have at other times, such as rolls and butter.
- Eat Slowly and Savor Every Bite. Talk with your family and friends and don’t rush through the meal. If you want seconds, make yourself wait for 10-15 minutes before you have a small second helping of one food. Make sure you are still hungry rather than overeating.
- Keep Desserts Small. Split dessert with someone or ask for a small piece. Savor each bite and eat slowly.
- Limit the Alcohol. Alcohol calories add up fast. Try adding club soda or white wine and only have one glass. Drink club soda, sparkling mineral water or seltzer. Add some fruit such as sliced oranges, strawberries or cranberries.
- Position Yourself Away from the Food. Don’t sit at the table and continue to be tempted after the meal. Stand away from the appetizer table or buffet, so you aren’t tempted before the meal.
- Be Active. Take a walk before or after the meal. If it is too cold outside, play a video tape to help everyone move some around the house or arrange a meeting at a local y or gym to take a walk.
Enjoy Family and Friends. You can have good times without all the extra tempting goodies and drinks. Start some new traditions of including some physical activity into the day.
Written by Pat Brinkman, Family and Consumer Sciences Educator, Ohio State University Fayette County,
Reviewed by: Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension, Lucas County and Melinda Hill, Family and Consumer Sciences Educator, Ohio State University Extension, Wayne County.
References:
Harvard Heart Letter, (2013). 8-Step Plan for Heart-Healthy Holiday Dinners, Harvard Heart Letter, November 2013. p.6
Tufts University. (2013). Secrets to Healthy Holiday Eating, Health & Nutrition letter, Tufts University, November 2013 Special Supplement
