12 Nutrition Tips of December from NYC Nutritionist

December is here! It’s the season of holidays and holiday bustle, never-ending cookie swaps, work deadlines and budget meetings, social and family commitments, sneezes, flus, and, often, stress.

We’re not trying to Grinch our way through the season, but we do know what a financial, physical, and emotional strain the end of the year can be for many. So, to keep your spirits, and your immune system, up, and to help you maintain your weight and wellness goals, we thought we’d jump on the holiday bandwagon and bring you a little musical, nutrition fun.

The 12 Nutrition Tips of the Holidays from an NYC Dietitian:

 

Now, it’s time to get the tune into your head. On the First Day of the Holidays my Dietitian Said to Me:

 

Bring one healthy dish to share:

Be that person, the one who always brings a lovely plate of roasted or fresh-cut vegetables, lean meats, hummus, or other low-fat delicious options at a potluck. People might tease, but most will feel relieved to be able to dig into an option that helps balance out their plates laden with high-fat, high-sodium, high-sugar treats. Bring a touch of homemade, healthy goodness.

 

Drink two glasses of water for every alcoholic drink:

If you’re enjoying holiday cocktails, balance them out with two glasses of water per drink to stay hydrated and avoid overindulging. Better yet, set a limit on alcoholic drinks per party and stick to it. Have a glass of wine and then follow it up with a night sipping on sparkling water. Beware of the gracious host that “tops off” your drink regularly. That adds up to a lot of alcohol, calories, and sugar that your body just doesn’t need.

 

3 Colors on Your Plate:

Aim for at least three different colors on your plate for a variety of nutrients. Think red bell peppers, green beans, and roasted orange squash. The more colors, the better. Plus, it’s pretty!

 

Drink four cups of coffee (just black please):

Coffee is recommended to prevent or help manage non-alcoholic fatty liver disease. It’s a low-calorie, no-fat, social drink, great for most times of the day!

 

Eat five portions of fruits and vegetables each day.

(Yes. Five!) Pile half your plate each meal with salad, roasted vegetables, or cut-up fruits. Increase your fruit and vegetable consumption by adding shredded veggies to all of your favorite soups and sauces. Go for frozen (they’re just as nutritious and easy and quick to prepare). Bring fruit to work for a snack — cut up apples and/or pears. Make it your go-to for the munchies.

 

Take six mindful minutes.

Mindfulness takes time and attention. Slow down. Eat while you’re eating. That sounds silly, but it’s a great way to stop and be aware of what you’re eating, the flavors and colors and textures. Take 6 minutes to look at the food on the table, appreciate it, and choose what to put on your plate. Take your time. Listen to your body’s fullness cues. All of this helps with digestion and prevents overeating.

 

7 Days of Meal Planning:

Set aside time each week to plan meals and snacks for 7 days to avoid last-minute unhealthy choices. This also helps keep you on your budget, saving you money during the holidays.

 

Eat .8 grams of protein per kilo of body weight:

Most Americans eat way more protein than necessary. Protein requirements vary depending on someone’s weight, activity level, and particular medical needs. That said, .8 grams is a good rule of thumb. What does that look like? For a 140-pound woman, that translates to about 50 grams of protein. Sound like a lot? It’s actually quite easy to meet a 50-gram protein diet. For instance, a six-ounce piece of salmon has 44 grams of protein.

 

Keep 9 Healthy Snacks on Hand:

It’s so easy to satisfy those munchies with the delicious treats coworkers, neighbors, and family bring. You should try a bite or two! Be mindful and stock your pantry and fridge with 9 healthy snack options like nuts, seeds, fruit, yogurt, and whole-grain crackers to avoid grabbing less nutritious treats.

 

Take a 10-Minute Walk After Meals:

A 10-minute walk after meals can aid digestion and help manage blood sugar levels, especially during holiday feasts. So, walk the dog. Take the family out to look at holiday lights. Start a lunch walking crew at work. And get moving!

 

11 Veggies in Your Week:

Variety is the spice of life and provides your body with essential nutrients. Aim to include 11 different types of vegetables throughout the week. This variety will ensure you get a range of vitamins and minerals.

 

12 Days of Thanks:

A big part of the holidays is about food — family traditions and flavors. And, we also believe it’s about gratitude for the food on our plates, the work we have, and the people we share the holidays with. It’s not uncommon, though, to feel overwhelmed and lonely this time of year. Take time to take care of yourself. You can say, “no” to invitations and stay at home, watching your favorite show or reading a book. To battle loneliness, we recommend you reach out to others who might be lonely, start a new tradition (inviting all those singles to your house for holiday cheer), and take good care of your health.

 

The holidays can be difficult. And, they can be incredible. By planning ahead and using these tips, you can at least alleviate some of the stress on your body and wallet. We hope you have a wonderful holiday season!

 

Festive, Healthy Dishes  (And they’re low-cost as well):

 

Festive Veggie Christmas Tree Platter

Ingredients:

  • 1 large head of broccoli (cut into small florets)
  • 1 red bell pepper (cut into strips)
  • 1 yellow bell pepper (cut into strips)
  • 1 cup cherry tomatoes
  • 1 carrot (cut into rounds or thin slices)
  • 1 cucumber (cut into rounds)
  • Hummus or Greek yogurt dip

 

Instructions:

  1. Arrange the broccoli florets in a triangular shape on a large platter, creating the “tree.”
  2. Use red and yellow bell pepper strips as garlands, draping them over the broccoli.
  3. Scatter cherry tomatoes throughout the broccoli to look like ornaments.
  4. Use the carrot or cucumber slices to make a tree trunk at the bottom.
  5. Serve with a bowl of hummus or Greek yogurt dip on the side for dipping.

 

Cost-Saving Tip: Broccoli and carrots are generally affordable in winter, and using a homemade dip can reduce costs.

Apple Cinnamon Energy Bites

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup unsweetened applesauce
  • 1/4 cup peanut butter or almond butter
  • 1/4 cup honey or maple syrup
  • 1 tsp cinnamon
  • 1/4 cup chopped dried cranberries (optional)

 

Instructions:

  1. In a large bowl, mix all the ingredients until well combined.
  2. Roll the mixture into small balls, about 1 inch in diameter.
  3. Refrigerate the energy bites for at least 30 minutes to firm up.
  4. Serve chilled or at room temperature.

 

Cost-Saving Tip: Use whatever nut butter you have on hand, and buy rolled oats in bulk for a budget-friendly snack.

Sweet and Savory Roasted Chickpeas

Ingredients:

  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp cinnamon and 1 tbsp maple syrup (for a sweet version)
  • OR 1 tsp paprika, 1 tsp garlic powder, and a pinch of salt (for a savory version)

 

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Pat the chickpeas dry with a paper towel.
  3. Spread them evenly on a baking sheet and toss with olive oil.
  4. Roast in the oven for 25-30 minutes, shaking the pan halfway through, until chickpeas are crispy.
  5. Remove from the oven and toss with your chosen flavoring (sweet or savory).
  6. Let them cool completely before serving.

 

Cost-Saving Tip: Canned chickpeas are inexpensive, and you can make a big batch with simple pantry spices.

 



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