Posted December 19, 2024 by H. Kelley Riley, M.D., MBA, Chief Medical Officer
The holidays are a time for family, celebration and great food. But if you’re not careful, unwanted pounds can quickly sneak up on you. Just 500 additional calories a day — the equivalent of about three cookies or a tumbler of your favorite holiday latte — can lead to a pound of weight gain each week.
The good news is healthy eating around the holidays doesn’t have to mean eating boring foods or depriving yourself of your favorite holiday treats. With a little planning and a few tweaks to your eating habits, you can eat your (fruit) cake and maintain your waistline, too!
SummaCare offers 7 tips and tricks to make your holidays healthier — without sacrificing the tastes of the season you look forward to year-after-year. While it can be difficult to resist temptation, maintaining your diet and fitness goals any time of year is important for long-term health and well-being.
Practice mindful eating by savoring each bite, being fully present and putting down your utensils for breaks. Eating slowly gives your body time to alert you that you’re full — so you’re less likely to overeat — and more time to enjoy good company.
Got a hankering for seconds? After finishing your meal, wait about 10 minutes before going in for more to decide if you’re still hungry.
Eating meals at regular intervals can prevent unnecessary snacking. So, stick to a regular eating routine and don’t skip meals, which can lead to excessive hunger and overeating.
It’s also important to plan meals ahead of time. When you plan ahead, you tend to eat healthier meals instead of resorting to fast or convenience foods on busy days.
Alcohol adds extra sugar and calories to your feast. In fact, some mixed drinks can contain as many calories as an entire meal — but without any nutrients. If you drink alcohol, have a glass of water or juice-flavored seltzer between drinks. You’ll consume fewer alcoholic beverages and remain hydrated, which is not only important for good health but also helps to control your appetite.
Fruits and vegetables not only are full of essential vitamins and minerals, but they also are high in fiber and water that will fill you up. For a well-balanced meal, fill the other half with grains and lean protein.
This doesn’t mean you should deprive yourself of your favorites; just be mindful of portion control to avoid overeating. Using a smaller plate can help you eat smaller portions and consume fewer calories.
Don’t go grocery shopping or show up hungry at the holiday party. You’ll buy extra treats you don’t need or overeat. Instead, have a nutritious snack beforehand that combines complex carbohydrates and protein, like apples and peanut butter or turkey and cheese on whole wheat pita bread.
Aim to get just 20 minutes of exercise daily, whether it’s dancing to holiday music or getting in a quick workout at the gym, to keep up your fitness goals. You can even get creative at family gatherings and organize group physical activities, such as friendly sports competitions or family hikes. In fact, research shows walking after meals improves digestion, regulates blood sugar and boosts metabolism.