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Mindful Holiday
Eating
Beth Williams, UT Public Health Intern with OSU Extension,
Lucas County
The Truth Contributor
The holiday season is a time to relish family, friends and
of course food! It seems all the festivities revolve around
meals and treats. Whether it is sweet potato pie, eggnog or
a piece of homemade fudge, the temptations seem non-stop.
From Halloween candy until the start of the new year, we are
bombarded by opportunities to overindulge. The average
American will consume more than 4,500 calories on
Thanksgiving and gain approximately two pounds during the
holiday season. This can accumulate over the years, and
worse- it can also trigger us to feel a need to diet in
unhealthful ways come January 2.
Mindful eating can help avoid the “it’s the holidays so
anything and everything goes” mentality and still enjoy your
favorite foods. These tips can be used year-round, but are
especially important to remember during the stressful
holiday environment when nutrition is the last thing on your
mind.
1)
Do not skip meals- people often think if
they don’t eat all day they can “save” the calories for a
holiday party later in the day. This will likely result in
overeating! Instead, eat a light breakfast and lunch that
includes fruits, vegetables and whole grains. These foods
include fiber, are lower in calories but will help satisfy
hunger.
2)
Use a smaller plate- many holiday meals
are large, buffet-style potlucks. Using a small plate helps
you put less food on your plate and choose proper portion
sizes. Also, take a complete tour of the food available
before you automatically start putting items on your plate.
Choose foods you will enjoy that will meet a variety of food
groups.
3)
Be mindful with dessert-
there will likely be a wide assortment of sweet treats.
Rather than depriving yourself, choose one or two of your
favorite items and enjoy them. You don’t need a large
serving to savor the taste. Cut pies in 10-12 pieces instead
of 8, or share half of that huge cookie.
4)
Savor every bite-
when you eat with
awareness, instead of mindlessly, you maximize your
enjoyment. Slow down- savor the appearance, aroma, texture
and taste of the food. Eat your favorite food last because
you remember the last food the best. This might help prevent
you from eating more later.
5)
Say “No thank you”- it isn’t your
obligation to make others happy by overeating. If you have
had enough, don’t be pressured to try that special holiday
dish or go back for seconds just because some else wants you
to. In the same way, please don’t pressure others to eat
more food when they are done.
6)
Pay attention to when you are full-
many people overstuff themselves, especially at Thanksgiving
dinner. It can be easier said than done to stop eating once
you feel full. Just remember that there will be leftovers
you can have another day. You will be able to relax and
enjoy the company more if you don’t feel sick from
overeating!
7)
Be grateful-
before eating, pause and
take a few minutes to give thanks- to the farmers, the
animals and the cooks. Savor your company and the food.
A few more reminders:
At holiday gatherings don’t sit or stand where food is
constantly in your line of sight. Also, don’t get caught by
mindless food triggers, such as a bowl of candy or a plate
of cookies sitting out on a table. If you are the host,
offer some healthy fruit and vegetable options. Of if you
are asked to bring a food item, go for the veggies! Choose a
seasonal vegetable dish so you know there will be at least
one healthy food choice. If you are baking, try a new
healthier recipe. Many of the favorite indulgent foods have
healthier variations that taste just as good. The Food
Network has slimmed-down version recipes of many holiday
favorites.
After dinner try to get some physical activity- go for a
walk with the family or throw the football with the kids.
Remember the holidays are to enjoy time spent with family
and friends!
This time of year that is often full of busyness and
temptations may disrupt your healthy routines. Join the Zero
Weight Gain email wellness challenge for healthy living tips
and encouragement to help you stay on track and maintain,
not gain, weight this holiday season.
Any adult with an email
account can sign up for free. You will receive two emails a
week with educational messages and suggested goals to help
you improve your overall health and well-being. Sign up
online here:
http://go.osu.edu/LucasZWG17 . If you have any
questions, email Patrice at
powers-barker.1@osu.edu
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