Eat Mindfully and Joyfully This Season
By Sarah Martin, RDN, Registered Dietitian
The holidays are fast approaching! Feeling some anxiety about maintaining healthy habits during the season of candy, pies, and multi-course meals? That’s okay. Even if the pandemic has you celebrating with just your immediate family, snacks and sweets are tempting even to the most determined health nut.
But the holidays need not be a barrier to our attempts to maintain a healthy lifestyle. Approaching this period with some healthy strategies can provide the freedom to enjoy treats, while maintaining some control throughout the usual seasonal temptations. Here are a few things to keep in mind.
Fill up on healthy snacks. Make sure to have nutritious choices like sliced veggies, fresh or canned fruits, whole wheat crackers, cheese, and nuts available. These foods will give you nutrients with less fat, sugar, or salt, and help fuel you through the holiday.
Watch your portions. It’s easy to overeat during the holidays. Take reasonable portions of food — you can always get seconds if you’re still hungry or fill up with low-calorie choices like veggies.
Eat mindfully. it’s too easy to binge when there are so many temptations and you are distracted by food and conversation. Choose your snacks wisely. Arranging seating away from all the food is helpful. Once you’ve served yourself, focus on what’s already on your plate and eat slowly. Wait ten minutes or more before reaching for a second helping — it takes time for your brain to understand that you’ve already eaten a plateful!
Add a healthy twist. Choose dessert with fruit in it for some vitamins and minerals. Experiment with a salt-free seasoning blend for your entrees. When baking, try adding flavors like cinnamon, vanilla, or lemon in place of more sugar or salt. If you’re having pumpkin pie, which is already healthy, cut down on the added sugar. Sugar can be reduced by a third in most recipes! You might also try making half the flour in your recipe whole wheat flour to add some fiber.
Hydrate. Don’t forget to drink water. Try filling a water bottle or jug in the morning and make it your goal to drink it by the end of the day. Include choices like seltzer or flavor your water with fresh fruit.
Include some movement. Schedule some physical activity, alone or with family. Go for a walk, play an enthusiastic game of charades, or have a family dance party! Exercise will help work off the extra calories, plus movement is a great way to lift your mood.
This holiday season will be different, but it can still be a time of joy and celebration. Following some healthy guidelines will help keep you fueled and feeling good. Don’t sweat it if you fall short in your attempts. Just get up, dust yourself off, and start fresh. Remember to be kind to yourself, focus on what matters most, and ring in the new year with a toast to good health.
