Happy Thanksgiving🦃 and Merry Christmas🛷🎄!
I promise that it is not my intention to ruin your thanksgiving and Christmas 😋. However, I owe a duty to any of you who would like to keep their labs or waistlines in check over the holidays, so that you don’t have to struggle with bad health😒. So, if that is not your cup of coffee, please feel free to skip this.😊
We often arrive at the holiday meal table excited to enjoy the feast ahead. Afterward, you may feel concerned that you might overdo it. These are some tricks I teach my patients to help them feel at ease during the holidays. First, it’s permitting yourself to enjoy the foods you like because it makes it easier to avoid overeating. There is some research to support this! The more exposure and acceptance you have of those foods, the less likely you are to overeat.
1. Manage Cravings: Eating a healthy breakfast would keep you full and help you manage cravings throughout the day.Some breakfast ideas include Greek yogurt , berries 🍓, chia🥜, and pumpkin seeds🎃. You can enjoy a grain bowl with farro, chickpeas, arugula, salmon🐟, and avocado🥑 for lunch. Each meal contains protein, fiber, and healthy fats, which will keep you full, balance your blood sugar, and manage your cravings, setting you up for success at your holiday festivities.
2. Eat your Vegetables and Lean Protein : The recommendation is to make half of your plate vegetables, one quarter of your plate protein, and one quarter starches or carbohydrates. Protein takes a little longer for your body to digest than carbohydrates. As a result, it helps you feel full and, when eaten with carbohydrates, can balance blood sugar levels by minimizing blood sugar spikes and crashes. This will result in stable energy post-meal (i.e., no turkey coma) and fewer cravings. If you are cooking, and if you are doing stuffing or something that’s a carb, add vegetables 🥕☘to it; add onion, or spinach🍀, or kale 🥦🍆or something.
Finding the carbs and fat to add to your plate is easy, but sometimes, finding a protein source takes intentionality. To build a balanced meal, fill ¼ of your plate with protein and fill the rest with your preferred carbs, fat, and veggie sources. Now, your dish will be nutritious and satisfying. Some common protein sources in your holiday spread may include poultry🍗, beef🐂, pork🥩, eggs🥚, fish🐬, cheese🧀, tofu, quinoa, beans🫘, milk🥛, and Greek yogurt.
*I strongly advise limiting deli meat such as ham due to the high content of nitrites, sodium, and other preservatives.
3. Manage Overindulgence: To set yourself up for success and avoid overindulging, Brown encourages you to eat small meals through the day while preparing the big meal, so you’re not too hungry when it comes time for the big Thanksgiving feast. For example, if you know your big Thanksgiving meal is 5 pm, plan a balanced breakfast around 9 am and lunch in the afternoon around 1 pm.
4. Walk it Off: A good rule of thumb is to eat a balanced meal every 4-5 waking hours🚶♀️. Depending on your health goals, staying consistent with your exercise routine might be a priority during the holidays👣. Movement may help regulate blood sugar levels, manage stress, and aid digestion. Some people may need to adjust their exercise routine during the holidays to accommodate traveling, being away from their local gym🏃♀️🏋️♀️, and having a busier schedule than usual. A simple way to prioritize movement is to include regular walks after a meal👟. Light exercise can help ease feelings of fullness and bloating. Ask a friend or family member to walk with you to make it fun and social🚶♀️🚶♂️.
Finally, DON’T SWEAT IT!
The holidays are a special time of year, and you should enjoy all foods with your loved ones. Regular behaviors are more important for your health, so enjoy the holiday and don’t be too hard on yourself. Focus on being present during meal times by decreasing distractions. This will help you tune into your “fullness meter” while eating your balanced meal.
You can practice mindful eating at any holiday event, including family get-togethers or casual hangouts with friends. Engaging in mindful eating can help you enjoy your favorite holiday foods without compromising your health goals.
Conclusion:
I encourage you to get a fist-size amount of non-starchy vegetables as part of your first plate of food. Examples include sautéed greens, cauliflower mash, roasted Brussels sprouts, or spaghetti squash with basil pesto.
The fiber in these items allows your “full button” to go off. You can apply this strategy in any environment with yummy foods.
If you’re worried there won’t be a vegetable option, offer to bring a side dish. This way, you’re helping the host and bringing foods that will help you feel comfortable after eating.
Dimgba Chibuikem S.P MPH, RD, LD, CDCES.
For more information contact Prince at 447-3551, ext. 1305
Clinical Dietitian
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