Healthy Eating Tips for the Holidays

By Thomas H. and Nurse Kim

The Holidays are a time of joy and togetherness, marked by celebrations that often center around sharing delicious meals and festive treats.

While indulging in seasonal favorites is part of the fun, it can also make it challenging to maintain healthy habits and avoid unwanted weight gain. A recent study found that the average American gains 1-2 pounds over the Holidays [SOURCE: https://www.webmd.com/diet/features/holiday-weight-gain-big-fat-lie]. That doesn’t sound like much, but those pounds often stick around.

The good news is that it’s possible to enjoy your favorite Holiday treats while also minimizing the risk of weight gain. Here are some tips from JCAH’s Director of Health and Education, Nurse Kim St. Peter:

Tip #1: Don’t Skip Meals

Skipping meals to “save room” often leads to overeating later.

Have breakfast to help manage your appetite for the day.

Eat fiber-rich foods like fruits, veggies, and whole grains to stay full with fewer calories.

Tip #2: Serve Small Portions

Holiday meals can tempt us to overfill our plates and go back for seconds.

Choose nutrient-rich foods for a balanced plate.

Stick to one serving, which can include dessert!

Tip #3: Use Portion-Control Strategies

Set yourself up to avoid overeating with a few smart strategies:

Use a smaller plate to manage portions.

Start with veggies and salad, which fill you up with fewer calories.

Eat slowly and wait 10 minutes before considering seconds to see if you’re still hungry.

Tip #4: Eat What You Love

It’s easy to eat everything just because it’s there but try to choose wisely.

Focus on foods you truly enjoy and skip what doesn’t excite you.

Don’t feel pressured to eat something just because it’s a holiday staple.

Tip #5: Keep Moving

After a big meal, get some physical activity.

Take a walk to catch up with family or play a game with the kids.

Tip #6: Ditch the Guilt

Holiday eating doesn’t have to be perfect.

Don’t stress if you overeat; just get back to healthy habits the next day.

Remember, the holidays are about enjoying the season and celebrating with loved ones.

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Healthy Eating Tips for the Holidays | Enjoy Festive Foods Without Guilt