We are deep into the holiday season now, and between Halloween, Thanksgiving, Christmas and New Years, it’s very easy to lose track of the calories you’re eating each day and the nutrients you’re putting into your body.
For many of us, the holidays mean getting to spend time with family, celebrate with friends, and enjoy some of our favorite meals and beverages. Unfortunately though, some of our favorite holiday treats that we get our hands on each year aren’t that great for us.
While weight gain is common during the holidays (several studies show that the national average is roughly one pound) it’s still important to think about what foods you are eating this time of the year and make sure you’re giving your body the nutrients it needs every day.
How To Eat Nutritiously During the Holidays
Between the office Christmas parties, family gatherings and holiday get-togethers with friends, it might seem impossible to find nutritious options to munch on. Plus, most people don’t associate the cold months with fresh fruit and vegetables.
But you can still enjoy the holidays and get your daily nutrients by following these tips:
1. Load up the vegetables & eat them first.
Filling up your plate with vegetables and eating them first is one of the tried and true ways of getting enough nutrients in your meal and not overeating.
If you’re going to a holiday party and you’re not sure if there will be healthy options, then bring one of your own! Click here for some quick and easy, healthy recipes that will kill at any potluck.
2. Protein is your friend.
There’s no shortage of carby foods during the holidays. Between the chips, dips, seasonal desserts and alcohol, it’s pretty easy to fill up on carbohydrates and ignore produce and protein.
To cut down on carbs, try filling up on high-protein foods that are fish-, animal-, egg-, bean-, yogurt- or nut-based.
3. Don’t skip meals.
Countless people skip breakfast and lunch so they can save room (and calories) for highly anticipated dinners and parties. But this is a huge mistake.
Not only is overeating a bad nutritional habit, it’s also a sure-fire way to overeat.
4. Have one meatless meal a day.
There’s plenty of research that illustrates how plant-based meals help you meet your daily nutrient goals. But going meatless doesn’t mean you have to go hungry all day.
A simple fix for staying full while after a plant-based meals might be to include chickpeas instead of chicken, have a vegetable stir-fry with tofu instead of steak, or to have a black bean burger instead of one with a beef patty.
5. Switch between water & alcohol.
If you enjoy a glass of wine or beer, it’s a good idea to alternate between alcohol and water throughout the evening.
In addition to staying hydrated, you’ll also reduce the amount you drink, which can really help you cut down on those extra calories.
6. Only eat when you’re hungry.
One of the best ways to avoid overeating during the holidays is to train yourself to eat when you’re hungry.
Many people will skip meals to “save their calories” for the party or heavy dinner they know is happening later in the day; but this can hurt your metabolism, lead to overeating and
7. Go for a walk after meals
No matter what or how much you eat, going for a walk after eating is a great way to encourage digestion and avoid falling into the deadly food coma.
Plus, if you know that you’re going to do a physical activity after you eat, you’re less inclined to overeat because really, who likes to walk or jog on a too-full stomach?
Navigate Holiday Eating with Living Hope Chiropractic
No matter how many tips or hacks you incorporate into diet, there’s no substitute for expert guidance and accountability. And if you have dietary goals for the holiday season or need help with your nutrition, then contact our team at Living Hope Chiropractic.
We provide specific recommendations on nutritional supplements and healthy food choices to enhance our patients’ who want to reach and maintain their optimal health.
Contact us today to learn more or get a structured nutritional program based on your individual dietary needs.