Healthy eating tips more holiday cheer! Have you thought about how to holiday proof your dietary plans this holiday season for healthy eating? Here are a few items that will keep you on track, but still allow you to eat the holiday food you deserve. You may not be able to control what food you’re served, and you’re bound to see other people eating a lot of tempting treats, but follow these tips to help. Holiday Hacks
- Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you’ll cut calories and sugar by at least a third.
- Break physical activity up into smaller chunks so it fits into your schedule, like walking 10 minutes several times a day.
- Schedule some “me” time every day—a nap, dog walk, or hot bath to get your energy back for the next celebration.
- Have a small plate of the foods you like best and then move away from the buffet table.
- Start with vegetables to take the edge off your appetite.
- Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
- Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.
- No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.
You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
Whew. Heartburn. The holiday meal you just ate was so amazing, but why do you feel so bad after eating it. Heartburn is the culprit. Here is a quick tip to help you avoid the holiday heartburn. Holiday Party Help: Rich, fatty foods, creamy dips, cookies, candies, and decadent desserts are often the holiday party heartburn culprits. Avoid peppermint! Peppermint is a holiday favorite but for heartburn sufferers it is anything but soothing for the belly. Peppermint, mint flavorings, and rich meals can relax the sphincter muscle and allow stomach acids to flow into the esophagus. Tip: Eat five or six smaller meals, instead of larger meals. This can minimize heartburn because smaller amounts of food minimize abdominal pressure. Have fun at holiday parties, avoid your personal trigger foods and drinks, and go lightly when filling your plate. New Year’s Tips: Kick up your heals but try to not have too many cocktails. And if you happen to over due it, you may be paying for it during the first few hours of January. Alcohol, particularly red wine, is one of the biggest heartburn offenders. Tip: Alternate alcoholic beverages with “mocktails” (non-alcoholic drinks). Choosing nonalcoholic drinks is the trifecta of good health: stay well hydrated, avoid that dreaded hangover -- and minimize heartburn.