Between busy schedules, family, friends, food, and everything else that goes along with the holidays, eating healthy may feel impossible during this time of year. The National Institute of Health estimates that Americans gain between 1 and 2 pounds between Thanksgiving and New Year’s Day.
Here are some tips to try to prevent over-eating:
Healthy Holiday Eating
Head into the holidays with tips from NKCH registered dietitian, Kaci McNally, on how to cook healthy, eat well and be merry.
- Grab a protein-filled or low-fat snack before heading out. Skipping meals before a big holiday feast often leads to overindulgence.
- Each day, eat 3 small meals & 1-3 snacks spaced evenly apart. Try not to skip meals or snacks.
- Avoid socializing next to where the food is. This can help prevent mindless eating.
- Eat a variety of foods & colors. Select foods high in fiber frequently (whole grains, fruits, vegetables, beans/legumes)
- At group dinners, bring a healthy option to share. This way you will know that you have at least one healthy food choice. You can also go for the lean meats and load up on fruits and veggies.
- Engage in conversation while eating, so you can slow down and give your body time to realize it is full.
- Go ahead and sample it all, but just take a little bite-size portion.
- Use MyPlate guidelines to help portion your meals.
- Vary your herbs and spices in place of salt.
- Be mindful of what you are drinking. Alcoholic beverages, regular sodas & eggnog can quickly add up the calories. Drink plenty of water!
Try these healthy recipes for your holiday meal:
- Apple, Cranberry and Pecan Stuffing (pdf)
- Guiltless Green Bean Casserole (pdf)
- Leftover Stuffing Muffin Cups (pdf)
Our registered dietitians can help you follow a doctor-prescribed diet, set and achieve nutrition and healthy lifestyle goals. Learn more information about our personalized nutrition counseling and support or call 816.691.5267.
