The holidays are a time to enjoy friends, family, and food. And, contrary to popular belief, you can have all three without putting on the extra pounds.
Here are a few dietitian's tips for mindful eating during the holiday season.
- In preparation for a big holiday party or feast, do not skip meals throughout the day. It is especially important to have breakfast. Research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. High-fiber foods are high in volume and will satisfy hunger but are lower in calories.
Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert. Holiday meals tend to be large, buffet-style, and include second and third helpings. A common mistake is eating large portions of foods that are perceived as healthy.
- Eat slowly and savor every bite. Use a smaller plate, which encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. And before you consider seconds, wait 10 minutes to see if you are actually still hungry.
- After dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, play catch, or enjoy a game of basketball with the kids.
- Don’t forget that our cafes offer FIT meals that have been developed by dietitians and crafted by chefs. They're all under 600 calories, 20 g of total fat, 5 g of saturated fat, and 600 mg of sodium. Look for the FIT symbol next to menu items to help guide you toward balanced food choices.
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