Healthy Eating for the Holidays

With Thanksgiving and Christmas around the corner it's soon time to eat till your heart's content, right? WRONG! The holidays are no excuse to completely neglect your diet and go wild on the very available food. I mean, who can resist a thanksgiving Turkey and Christmas ham, but let's make moderation a goal for the holiday season.

 Thanksgiving Turkey, Christmas, Holidays

Portion Control

This involves dividing your meal into sections of the necessary food groups, with the right amount for each group; giving your body what it needs. An uncontrolled portion means there is an uncontrolled number of calories available to us.

Research has shown that larger plate of food can lead to us eating up to 45% more than what we normally would. The best way to go about exercising good portion control is to measure and weigh food, using smaller plates, planning your meals and not skipping meals. 

Vegetables and Healthy food for the holidays and thanksgiving dinner

Usually, ½ of your plate is supposed to have vegetables and fruits, ¼ would have whole grains and another ¼ would be protein. However, for Thanksgiving and Christmas, the ratio of veggies and rice to ham, turkey and pumpkin pie may get a little skewed.  

You should:

  • Try to use a smaller plate 
  • Put a little of each food group on the plate, remembering not to over do 
  • Eat many small portions throughout the day  

 

Stick to your Diet!

If you can, try to avoid or eat a limited amount red meats such as bacon and sausage as well as fried foods. Instead of frying try baking and use healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut and avoid hydrogentated oils that contain trans fats. 

Also, remember to keep up with your usual exercise routine or increase it throughout the holiday season to burn off the extra calories that you may consume. 

 

 


Sources 

https://www.dukedietandfitness.org/Portion-Control-Why-is-it-so-important 

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/