Just one more bite! Tips for surviving holiday eating...

Think back to last years holiday meals, did you feel any of that incredible fullness and sleepiness immediately after dinner?? Here are some tips to avoid overeating and surviving the holiday season!

1. Many people associate holidays with food. In many cultures, food many be the most important part of the holiday. Try to associate holidays with relationships and time to spend with family and friends. Focus on conversation and fun, instead of food.

2. The best way to avoid weight gain during any time of the year, especially holidays, is to plan ahead. When you approach a table of food at dinner or a party, plan what you are going to eat before you put anything on your plate. Remember, it’s OK to enjoy holiday treats. Spend your calories wisely, and enjoy the foods you choose.

Tips for holiday parties:
1. Don’t arrive to parties on an empty stomach. Have fresh fruit, yogurt, or a small sandwich before you arrive.
2. Offer to bring a healthy dish.
3. Select small portions. Only put two or three bites of each food item on your plate.
4. Sit away from the food. This will keep you from mindlessly overeating.
5. Eat slowly. Take time to enjoy the taste of each food. Holiday treats are delicious!

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One of the best ways to enjoy the foods you love during the holidays without gaining weight is to kick up your exercise routine. If you exercise for 30 minutes per day, think about adding an additional 15 minutes to your routine. Here are some ideas to get you moving:
•Go on a 15 minute brisk walk when you wake up in the morning.
•Do crunches and push-ups during commercial breaks.
•Play flag-football with your family and friends.
•Bundle up, and go on a run with your older children

Here are some reminders during this time of year:

Holiday candy and traditional family feasts, as well as cooler weather and thus less physical activity, can leave children vulnerable to holiday weight gain. Here are some reminders for you and your kids:
•Don’t allow your child to graze between routine snacks and meals. They should maintain their regular eating schedule.
•Keep holiday treats and candy away from children. Bowls of M&M’s, chocolate-covered pretzels, and cookies can be tempting to both kids and adults. Instead, display healthy holiday snacks like nuts and cranberries on the table for snacks.
•Allow children 1-2 special treats/day. Ask relatives and friends not to give candy or food as gifts.

Enjoy your holiday!

Christy Redmond

Nutritionist Senior