28 Oct How to Avoid Overeating During the Holidays – NYC Dietitian Tips

It’s that time of year! Candy, sweets, rich family meals, office cookie swaps, and food, food, food. Everything looks and tastes so good, and it’s not uncommon to overeat, overindulge, and gain unwanted pounds over the holidays. Recent studies have shown that we don’t gain as much weight as we think over the holidays (averaging anywhere from 0.8 to 2 pounds); nevertheless, many people don’t lose the weight they gain. So, over a decade, those holiday pounds can add up to 10 – 20 extra pounds.

We are all for sharing your favorite family flavors, enjoying tasty bites, and participating in celebrations this time of year. (Yes, you should have that latke.) Many clients ask for ways to navigate the holiday feasts without going overboard.

NYC Dietitian tips to indulge in the holidays and maintain a healthy weight:

Don’t skip meals: 

Trying to “save room” for the holiday party? Don’t. Eat your regular meals so you don’t get over-hungry and then overeat. Holiday meals are special, of course. And, they’re just meals.

Increase Your Fruits & Vegetables Consumption – Go for colors:

The more colorful your plate, the better. Fill half your plate with colorful, seasonal fruits and vegetables. This can help ensure you get the nutrients you need without all the calories.

Drink Water:

Holidays are often filled with spirited drinks. It’s great to have a glass of wine or your favorite cocktail. After a glass, move to water. For something more festive, drink sparkling water with a spritz of lemon, pomegranate seeds, or mint leaves. Alcohol packs a heavy calorie-punch, and it can often be high in sugar as well.

Enjoy your favorite flavors:

Have you been waiting all year for your grandmother’s traditional latkes? Perhaps your aunt makes the best pumpkin pie. Enjoy! That’s what tradition and holidays are about.

Practice Mindful Eating:

At a holiday party, don’t mingle around the food table. It’s just too easy to keep snacking and visiting when you’re really not hungry. Serve yourself a plate of delicious food, then walk away. Pay attention to what you’re eating. Then spend the evening visiting with friends and family.

Trust Your Body:

Our bodies tell us when they are hungry, when they are full. And learning to trust our bodies is a key piece of healthy eating, not only during the holidays, but all year. Listen to your body’s fullness cues. Even if there’s just one more bite on your plate, when you’re full, you’re full.

The holidays are about sharing, and food is a big deal in many cultures and families. Food is family. Food is memories. Food is culture. Food is life. Gathering around the kitchen, the dining room table, or simply sharing your favorite holiday treat at a work potluck are all expressions of celebration. Just follow these recommendations, and you can eat your way through the holidays without feeling stuffed and uncomfortable.