The holidays are known for the constant temptation of sweet treats and rich meals. You end up eating some of what you bake or buy for friends and loved ones, coworkers bring treats into work and people give you chocolates and baked goods as gifts. Holiday meals and parties include high-calorie meals with too much food and decadent desserts. Everywhere you turn, you find something to tempt you. It’s easy to eat too much during this time, but these tips will help you control your eating during the holidays.
Everything in Moderation
To combat overeating, play by the rule of moderation. Allow yourself some treats, but control how many you have. Don’t eat a treat every time you see one — instead, choose a small amount per day and forgo the rest. For holiday meals, we tend to serve endless side dishes with the mentality that we need to try every one. It ends up being too much food, so try making meals without so many dishes or don’t eat every single dish. In addition, the Academy of Nutrition and Dietetics suggests using a small plate so smaller portions look like a lot of food, and eating larger helpings of vegetables than everything else.
Balance Your Eating
Eat more healthy foods to make up for the junk. Balance high-calorie foods with low-calorie vegetables, low-fat yogurt, fruit and other healthy options. Eat healthy meals and snacks during the day with protein and fiber so your body is fueled and you won’t feel like going after every treat. Have snacks around like trail mix to eat instead of going for the cake someone brought to work. If you have a treat, eat a healthy food first and then eat less of the treat than you would have.
Pay Attention to Your Body
During holiday meals, eat slowly and listen to your body. You don’t fully realize you’re full until 15 to 20 minutes after you eat food, explains the British Nutrition Foundation. Within that amount of time, you could eat entirely too much. To account for this, take small portions at first and remember you can have more if you’re still hungry. After you eat your first portion, wait and then have more if you’re still hungry. Chances are you will be full and satisfied. Remember that you can have leftovers when you want to enjoy the meal again, so stop when you are full.
Drink More Water
To eat less during holiday meals and throughout the season, drink plenty of water, including right before meals. This technique will help you feel fuller so you will eat less. Also, drink more water in place of sugary drinks that would add calories to your daily total. To drink water on the go, try our Glasstic shatterproof glass water bottle. These safe glass bottles are perfect for carrying beverages. The shatterproof design and the use of glass instead of harmful plastics will give you peace of mind.
References:
Academy of Nutrition and Dietetics, ‘Have Your Diet and Eat Cake Too!‘. 2013
British Nutrition Foundation, ‘Understanding satiety: feeling full after a meal’. 2013