Healthy Eating Tips for the Winter Holiday Season

Over the past several years, we've heard that most Americans gain over 5 pounds during the winter holiday season (Thanksgiving to New Year's Day), but more reliable research has found that most Americans likely only gain a little over a pound.  Although an extra pound is pretty minimal, most people retain that pound through the rest of the year.  Over many years, those extra pounds can sneak up on us and contribute to excessive weight gain.  The holidays are a time to celebrate, so here are 10 tips to help you find a healthy balance during the winter holiday season.

1.     Be and stay active.  Activity burns extra calories and can help with the added stress that the holidays can bring. 

2.     Focus on non-food related activities such as non-edible art projects, games, sports, socializing, making new acquaintances and reminiscing with family and friends.

3.     Be reasonable and realistic with yourself.  If you've been trying to lose weight, aim to maintain your weight through the holidays and work on losing pounds after New Year's Day.

4.     Set yourself up for success.  Prevent overeating at parties by not skipping meals and eating a light snack beforehand.    

5.     Survey all the food options and come up with a plan.  Start with small portions.  Skip the foods that are not your favorite or that you eat often.  Save the calories for your favorite foods and enjoy the food you eat.

6.     Watch out for the liquid calories by skipping the soda, juice and other sugary beverages.  Solid foods will be more filling. 

7.     If you end up overeating at a meal, don't beat yourself up.  Just plan ahead by eating lightly at the next meal and/or fit in some extra activity.  Then, problem solve to prevent from overindulging at the next event. 

8.     Hang out away from the food table.  Lingering may result in continued eating when not hungry.  Try helping with clearing the tables, doing the dishes or taking a walk. 

9.     It is ok to say no.  We often feel obligated to eat food just because someone tells us to.  If you just can't say no, politely tell food pushers that you're stuffed right now, but would like to take some home for later.

10. Try decreasing fat, salt, sugar and/or calories by using healthier substitutions when cooking.  Refer to this guide for some ideas.

We wish you all a happy and healthy holiday season!  If you're an FTR member, please email us at food2recover@gmail.com with any nutrition questions or if you'd like to inquire about nutrition counseling with an FTR dietitian.  

Jeanna Ryan, MS, MSCIS, RDN, CD, CNSC