‘Tis the Season to Use Reason – 10 Tips for Healthy Holiday Eating

Food is the focal point of many holiday celebrations. And from Thanksgiving (although some of us do start on Halloween) right through to the New Year, we seem to have one celebration after another. Not surprisingly, the best-laid plans of eating well get tucked away into the closet as we dig out the decorations. And whether the “Holiday Seven” is fact or fiction, many of us do gain weight this time of year.

Who’s to blame? Perhaps it’s the tempting treats available throughout the season, or pressure from family, friends, and coworkers to indulge. Or maybe overeating is triggered by the emotional stress and overwhelming expectations of the season.

Regardless of the reason, you have the power to take control of your holiday eating plan.

Here are my 10 tips to help you enjoy the tasty treats of the season while remaining true to your wellness goals.

1. To thine own self be true. Be mindful of your own personal vision for health and wellness. Jot down affirmations about yourself as a vibrant, fit, healthy person. Carry a copy with you and read it often (especially when you are feeling tempted to over-indulge). Each choice you make during the season brings you closer to or farther away from this best vision of yourself. Holding onto an image of your very best self increases your awareness about your food choices and will put you on the right track for a healthy, happy season of celebration.
2. Plan ahead before going out.  Make a game plan to minimize your triggers for overeating. Don’t arrive at a party hungry – the hungrier you are, the harder it is to resist the temptation to overeat. Eat a small, healthy balance that includes a bit of protein to keep you satiated. Planning ahead makes it easier to deal with a potentially tempting social eating situation.
3. Don’t go it alone. Let close family and friends know about your healthy eating goals or enlist a partner who is accompanying you to the party to provide support and to remind you of your goals. Support and accountability help you stay on track.
4. Indulge yourself, but make your choices carefully. Take a visual inventory of all the foods available at a party, buffet, or family gathering. Choose your absolute favorites and forgo the others in favor of small portions of those more tantalizing treats. Now is a time for indulgence, but not overindulgence. And taking smaller portions allows you to try more things without feeling stuffed.
5. Eat s-l-o-w-l-y. Savor each tasty bite. Occasionally, ask yourself if you are still hungry. If not, put down your fork and strike up a conversation with someone. When you are done eating, pop a mint in your mouth, or slip off to the bathroom to brush your teeth (you did bring your toothbrush, didn’t you?) as a signal that you are finished eating.
6. Beware of the spirits! Alcohol is high in calories. Liquors, beer, and sweet mixed drinks can pack 150-450 calories per drink. And alcohol lowers your inhibitions, making it harder to stick to your plan. Sparkling water with a twist of lemon or a shot of cranberry juice is a healthy, festive beverage option.
7. Location is everything. When you are done eating, put your plate away and create distance between you and the food source, be it the buffet, the dining room table, or the candy dish. At home, don’t create temptation by displaying dishes of nuts or jars full of cookies. Keep treats in the cupboard and out of sight to avoid mindless nibbling.
8. Be physically active! If you already have your own exercise routine, don’t abandon it for the holiday season. If you don’t already have an exercise program in place, there is no better time to start than now.  Just a brisk 30 minute walk each day will maintain your motivation to take good care of yourself and is a first line of defense to beat holiday stress.
9. Everyday is not a holiday. Enjoy the special events during the season, but don’t give yourself permission to celebrate every day. An eggnog latte and a slice of ginger spice bread should not be considered breakfast of choice during the holiday season. Bring a healthy lunch to work and forgo the cakes and cookies that coworkers bring in. Everyday “treats” sneak up on you. Zig Ziglar said, “I never ate anything by accident.” These daily temptations give you an opportunity to practice mindful eating. Remember your wellness goals, and ask yourself “will this cookie bring me closer to or farther away from my goals?”
10. Remember, it really is all about balance and moderation. Let these words be your guiding principles this season and into the New Year. Enjoy the season while holding on to your best vision of yourself. And forgive yourself if you do overindulge. The holidays are guilt-ridden enough.  Negative self-talk doesn’t help.  Remember, you’re only one meal away from your next opportunity to make a healthy choice.

Here’s to good cheer and good choices!
Jess