by HCSG Contributor

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Tips for Navigating Holidays Healthfully

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The holiday season can be a great time to get together and celebrate with friends and family over meals. However, it can be easy to go overboard with the indulgences leaving you feeling sick and sluggish instead of energized and joyful. Maintaining a balance of sensible eating and holiday treats will ensure you glide through the season with no regrets. All it takes is a little planning to stay on track. Use these tips to help you to make the most of this Holiday Season!

A carton of a dozen brown eggs.
Refilling a reusable water bottle in a sink
A carton of a dozen brown eggs.
Refilling a reusable water bottle in a sink
A carton of a dozen brown eggs.
Refilling a reusable water bottle in a sink
A carton of a dozen brown eggs.
Refilling a reusable water bottle in a sink
A carton of a dozen brown eggs.
Refilling a reusable water bottle in a sink
#1 - Stay Hydrated
Stay Hydrated

People often mistake thirst for hunger, which can lead to overeating and dehydration.

#1 - Hydration Tips
Hydration Tips

+ Remember to keep a water bottle handy, especially when traveling.
+ Consider flavored sparkling water. Think pomegranate, ginger, or cranberry if you want a light beverage with some festive flavor.
+ Alternate alcoholic beverages with water to avoid going overboard.
+ Brew some herbal tea for a warm hydrating beverage – cinnamon and peppermint are both great seasonal flavors.

+ Remember to keep a water bottle handy, especially when traveling.
+ Consider flavored sparkling water. Think pomegranate, ginger, or cranberry if you want a light beverage with some festive flavor.
+ Alternate alcoholic beverages with water to avoid going overboard.
+ Brew some herbal tea for a warm hydrating beverage – cinnamon and peppermint are both great seasonal flavors.

+ Remember to keep a water bottle handy, especially when traveling.
+ Consider flavored sparkling water. Think pomegranate, ginger, or cranberry if you want a light beverage with some festive flavor.
+ Alternate alcoholic beverages with water to avoid going overboard.
+ Brew some herbal tea for a warm hydrating beverage – cinnamon and peppermint are both great seasonal flavors.

#2 - Portion Sizes
Choose Wisely & Consider Portion Sizes

It can be easy to overeat when faced with many delicious foods.

#2 - Portion Tips
Selection & Portion Tips

+ Select a smaller plate size when possible to avoid taking more than intended.
+ Fill half of your plate with brightly colored fruits and vegetables.
+ Scope out a buffet before filling your plate so you can prioritize the items you really want and save space for them.
+ Wait 10-20 minutes before going back for seconds to give your body time to recognize and process fullness cues.
+ Consider taking a half portion of decadent desserts or splitting items with somebody to create more reasonable portion sizes.

#3 - Plan Ahead
Plan Ahead

Make choices ahead of time to set yourself up for success.

#3 - Planning Tips
Planning Tips

+ When contributing to a potluck, consider bringing a seasonal vegetable dish you love such as roasted root vegetables or a hearty salad.
+ Eat a healthy snack or small meal before arriving at parties so you can make logical meal choices instead of being driven by hunger.
+ Take some time earlier in the day to exercise. Even taking a quick walk will help set you up for success.

#4 - Eat Mindfully
Eat Mindfully

Slowing down at meal times will help you to stay in tune with your natural fullness cues and maximize your enjoyment of each item.

#4 - Mindful Eating Tips
Mindful Eating Tips

+ Savor each bite of a favorite holiday food so that you really notice all of the colors, textures, flavors, and aromas that make the item so special.
+ Pause between bites and take time to focus on each item on your plate.
+ Try to avoid eating while distracted by things like TVs and cell phones.

#5 - Forgive Yourself
Forgive Yourself

If you went overboard at a holiday gathering, try to move forward without feeling too guilty.

#5 - Forgive Yourself Tips
Reminder:

You can continue trying to make choices that align with your goals, even if you have some missteps along the way. The holiday season only comes once a year, so make the most of this special time spent with family and friends!

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See below for the full list of tips to head into the holiday season with health in mind.

Stay Hydrated – People often mistake thirst for hunger, which can lead to overeating and dehydration.

  • Remember to keep a water bottle handy, especially when traveling.
  • Consider flavored sparkling water. Think pomegranate, ginger, or cranberry if you want a light beverage with some festive flavor.
  • Alternate alcoholic beverages with water to avoid going overboard.
  • Brew some herbal tea for a warm hydrating beverage – cinnamon and peppermint are both great seasonal flavors.

Choose Wisely & Consider Portion Sizes – It can be easy to overeat when faced with many delicious foods.

  • Select a smaller plate size when possible to avoid taking more than intended.
  • Fill half of your plate with brightly colored fruits and vegetables.
  • Scope out a buffet before filling your plate so you can prioritize the items you really want and save space for them.
  • Wait 10-20 minutes before going back for seconds to give your body time to recognize and process fullness cues.
  • Consider taking a half portion of decadent desserts or splitting items with somebody to create more reasonable portion sizes.

Plan Ahead – Make choices ahead of time to set yourself up for success.

  • When contributing to a potluck, consider bringing a seasonal vegetable dish you love such as roasted root vegetables or a hearty salad.
  • Eat a healthy snack or small meal before arriving at parties so you can make logical meal choices instead of being driven by hunger.
  • Take some time earlier in the day to exercise. Even taking a quick walk will help set you up for success.

Eat Mindfully – Slowing down at meal times will help you to stay in tune with your natural fullness cues and maximize your enjoyment of each item.

  • Savor each bite of a favorite holiday food so that you really notice all of the colors, textures, flavors, and aromas that make the item so special.
  • Pause between bites and take time to focus on each item on your plate.
  • Try to avoid eating while distracted by things like TVs and cell phones.

Forgive Yourself – If you went overboard at a holiday gathering, try to move forward without feeling too guilty. You can continue trying to make choices that align with your goals, even if you have some missteps along the way. The holiday season only comes once a year, so make the most of this special time spent with family and friends!

Sarah Landry, MS, RDN, LDN | sarah.landry@hcsgcorp.com

“I believe that food fuels our bodies and spirits. When you are eating well you feel well. I love helping residents navigate their relationship with food!”

After over a decade as a culinary professional, Sarah decided to switch gears and pursue a career in nutrition. She joined the clinical team at HCSG in August 2020 just after completing her Dietetic Internship. When she’s not working or shuttling her two sons to various activities, you can find her cooking, baking, gardening, and hiking every trail she comes across.

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