Navigating Holiday Eating
/The holidays are a time most look forward to, yet many have difficulty navigating healthy eating patterns during them.
Whether you may have rocky history with food, or just tend to over-indulge, it is important to practice moderation and food freedom with yourself during the holidays. Here are some tips if you struggle this time of year.
Try to stick a MyPlate method of eating. This is good to give yourself a general guideline for a well balanced meal. Picking an appropriate size plate, fill half with veggies, 1/4 with a starch or carbohydrate source and 1/4 with a protein source. At a holiday meal, you can enjoy food freedom and consitute these portions with whatever satisfies you.
Try to prioritize fiber, protein and water first. Fiber can be found in things like whole grains, beans and vegetables. Protein can come from lean sources of meat or vegan sources. It’s also important to stay hydrated.
Try to maintain a regular eating schedule. Although somewhat difficult, try to still start your day with a healthy breakfast with nutritous foods. Don’t starve yourself during the day to “save up calories for dinner”; this will lead to overeating past comfort later.
Allow yourself to eat what you’d like and try new things, but pay attention to your hunger cues. Definitely have that slice of pie, but take the time to really savor it’s flavor and enjoy conversation with family between each bite. You’ll find when you eat slower, you do not indulge in as many helpings.
Don’t punish yourself with exercise or restrict later, but DO find time for joyful movement throughout the week. This can be a game of football, or a brisk walk with family member.
Remember, like anytime of year, the holidays are about balance. Food is not just fuel, but also an important cultural component of celebration and connection. Enjoy what you love in moderation, and focus on adding healthful things to your diet and routine, instead of restricting.
Example of “MyPlate” method