Sensible advice
Be mindful of your choices.
Faced with so many food options at holiday meals, decide which
dishes matter most to you. Identify a couple of favorites, tell yourself it’s
okay to indulge in those, and balance them out with healthier side dishes that
can help you practice moderation while still leaving you feeling satisfied.
Mindful choices and balance is the key.
Don’t go hungry in advance of a special meal.
Skipping breakfast and lunch in order to indulge in a dinner feast
is not wise. Going into something really hungry can make it harder to self-regulate and could lead to significant overeating. Instead, eat lower
calorie, nutrient-dense foods, like fruits and vegetables, whole grains,
legumes, nuts, and lean meats, earlier in the day and focus on healthier
appetizers, broth-based soups and vegetable side dishes as part of your holiday
meal.
Don’t try going cold turkey.
The “avoid at all costs” approach to holiday eating is not
feasible for most people and is difficult to sustain. Instead, make balanced
choices and remember the 80/20 rule: make health choices 80% of the time, and
give yourself permission to indulge in other foods and treats in moderation the
rest of the time. This will allow your body to be properly fueled from a
nutritional standpoint, while allowing you to enjoy seasonal and cultural
traditions.
Establish non-food based traditions and activities as part of your
celebration.
Weather permitting, a walk outdoors between dinner and dessert
would not only be an enjoyable way to spend time with friends and family, but
it would also help with digestion and give you some time to reset your goals
before making your dessert choices.
If you overdo it, don’t beat yourself up.
Even the best intentions can go off track. Instead of focusing on
where you went wrong, simply start the next day with fresh intentions and a
healthy, balanced breakfast. Try not to let an overindulgence become an ongoing
cycle.
Maya Vadiveloo, Ph.D., RD, is an Associate Professor in the
Department of Nutrition and Food Sciences at the University of Rhode Island.
She is a registered dietitian and nutritional epidemiologist whose research
focuses on using behavioral theory to favorably influence food choices, dietary
quality, weight control, and eventually cardiovascular health. She serves on
the national Nutrition Committee for the American Heart Association’s Lifestyle
and Epidemiology Council and frequently serves as an expert in national
nutrition-related news stories.
