Column: Healthy Holiday Eating Tips
[Column written by Letitia Rabain]
The holiday season is finally here and a main feature of many of the festivities that occur during this time of year are those seasonal foods that are oh so sweet to our tongues as well as our souls! Turkey and stuffing and pumpkin pie! Oh my!
But don’t fear, though it can be a struggle not to fill your plate with all the tasty foods, the key is to indulge mindfully so you don’t overdo it and reverse any health progress you’ve made. Here are a few ways you can apply this:
1. Fill up on lower calorie, satisfying options – veggies and lean protein can fill you up without a lot of calories. If there are not enough of these on your plate you can wind up eating too much of other higher calorie items.
2. Choose your calories wisely – Often we eat every food just because it’s there. Assess the foods you really want to have but don’t waste calories on foods that you can get all year round or foods that aren’t that enjoyable.
3. Say grace, slow down & savour the meal – These practices help us to be more in tune with the amount of energy our bodies are asking for. Research shows when we rush a meal we tend to eat more.
4. Pick your favourite dish and work backwards – if you like desserts, then plan for it! Include mostly protein and veggies on your plate, skip the dinner roll or reduce the amount of starch on your plate to balance the extra calories from the dessert.
All in all, these holidays are not times to diet, but you also don’t want to be solely food focused. Sure, enjoy the dishes the season has to offer but also remind yourself there’s more to the season. It’s also about enjoying quality time with your loved ones and with just a dash of mindfulness you can be both healthy and happy during the holidays!
- Letitia Rabain is a registered dietitian. She has worked for Bermuda Hospitals Board in its Diabetes Centre for the last 7 years providing nutrition education and counselling to help people who have diabetes and their families
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