Avoid holiday eating problems
The holidays can be one of the most wonderful times of the year. They are a time to appreciate all we have and to spend time with our loved ones. Unfortunately, the holidays can also be one of the most stressful times of the year. Nutrition-wise, for those trying to manage their weight, this season of parties and get-togethers can present many challenges.
Traditional home-cooked fare and extra large serving sizes are apt to create anxiety for those who are not self-assured about their weight or meal plan. If you struggle with an eating disorder and already have fear foods, the holidays may present a seemingly unachievable challenge. On the other hand, if you are trying to lose weight and are used to larger portion sizes, this may not be the time where proper portioning of your food selections is the easiest.
Add to those factors the environment of being in close proximity with family members and friends and you have a potentially stressful time.
So, in order to be your best and open to meaningful time with your loved ones, prepare yourself in advance. Here are a few tips to help you enjoy the holidays:
- If you are providing the holiday meal at your house, make sure you have a menu and know where you need to shop, gather all of your ingredients and make any foods in advance, if possible.
- If you are concerned about selecting the appropriate portions of foods, let your plate be your guide. Visualize one-third of your plate holding slices of turkey or other protein, one-third with fruits and non-starchy vegetables and the other third holding any grain or starchy vegetables you desire. Try not to pile foods too high on your plate. It would be a great idea to start the meal with a soup or even a green salad.
- If the holidays present a time where you are nervous about overeating or feeling out of control, try practicing some positive self talk, encouraging yourself to select a balanced plate of food and then focus on pleasant conversation. Eat slowly and try to appreciate each bite.
- Try to remember to pace yourself. Contests to see who can fill his or her plate the most or finish the most food are not healthful and are disrespectful to your body.
- If you are nervous of the potential of relatives pushing food on you, practice what you might say in advance. If you have had your fill of sweet potato casserole but your Great Aunt Bethany wants you to have seconds, you could say something like, “That was so delicious, but I do not care for seconds. Thank you anyway. Do you think I could bring a helping home with me, instead?”
Julie Whittington is a registered dietitian in the Lake Norman area. Reach her at (JavaScript must be enabled to view this email address).
|
