As the Christmas holidays approach, they bring with them a variety of festive foods, treats, and hearty meals. Making mindful food choices at holiday gatherings will help you feel better while spending time with loved ones, enjoying these days without overindulging.
Incorporating healthier habits such as portion control (using a balanced plate), adding more fruits and vegetables, and staying active will help you enjoy this time of year while also nourishing your body!
Below are some nutrition tips that will help you avoid overindulging:
1. Stay hydrated
Before each big meal, drink a glass of water. Don’t skip your daily intake of at least two liters to avoid confusing hunger with thirst. Water with lemon or lime slices is a refreshing choice.
With drinks like hot chocolate, wine, and cocktails, it’s easy to forget to drink enough water. Make sure to stay hydrated by drinking water between alcoholic beverages and throughout the day, which will also aid digestion.
2. Use the plate method
Fill your plate using this simple method:
- ½ with seasonal salad
- ¼ with protein
- ¼ with whole grain products or starchy vegetables
- a little bit space is for “healthy” fat and dairy alternatives
- while water is in sufficient quantity
More info: Plate Method
3. Eat the “Rainbow”
Focus on seasonal and local fruits and vegetables.
Make colorful fruit salads and mixed salads with a variety of vegetables.
For the festive table:
Fruits: Eat a piece of fruit (e.g., an apple with cinnamon) ½ to 1 hour before the meal. This practice will help limit overeating. Cinnamon helps to maintain blood sugar levels stable.
Vegetables: Start your meal with a salad, which is low in calories, rich in fiber and vitamins, and helps reduce hunger by promoting feelings of fullness. Avoid calorie-dense dressings!
4. Moderate fats
For salads, choose olive oil over fatty dressings like mayonnaise.
Enhance the flavor of your salad with herbs such as fennel, dill, and others.
A healthier dressing option: 2 tbsp yogurt, 1 tbsp mustard, and 1 tsp olive oil.
5. Spend time with people, not food
Spend time chatting with relatives and friends. Make new acquaintances and have fun. Connect with people and be grateful for everything that comes your way. Think about what you’re celebrating and enjoy the wonderful food that’s offered with moderation!
6. Limit temptations at Holiday tables
At holiday gatherings and events, take a look at all the food options and choose a healthier option. Try a variety of foods, but be careful not to stray too far from your good habits. Remember, you can indulge during the holidays, just do so mindfully.
Although you may be tempted to skip lunch to enjoy more at the holiday table, don’t do it! Skipping breakfast or lunch may lead to overeating. Instead, consider having a bowl of cereal, vegetable sticks, fresh fruit, salad, a handful of unsalted nuts, or a small sandwich.
7. Expand the meal time
Enjoy your meal by eating slowly. It takes about 20 minutes for your brain to receive the signal that you’re full. By eating slowly, you reduce the chances of overeating.
8. Get up from the table
If you stay at the table, you might be tempted to keep eating even if you’re not hungry. Offer to help clear the plates, clean the table, or go for a walk.
9. Moderate sweets
Sweets are popular during the holidays, and it’s fine to enjoy them. Remember, even a small piece is enough to satisfy your sweet tooth!
10. Consume alcohol wisely
At holiday gatherings, there’s also alcohol! Don’t overdo it and remember that the recommended portion is 1-2 glasses of wine with a meal. For each alcoholic drink you consume, try to drink a glass of water.
At holiday tables with family and friends, it’s important to respect everyone’s choices, including those who have allergies, intolerances, or those who don’t consume animal products. It’s a good idea to share some of your own culinary creations, fostering an atmosphere of unity and coexistence.
Below are some of the delicious options we’ve prepared as the Back2Carroots team, and if you’d like, try them and surprise your guests or hosts!
Mushroom soup with wild mushrooms and grilled King oyster
Mushroom, chestnuts and thyme stew with parsnip purée
Have a wonderful time and enjoy the people around you!
The Back2Carroots team wishes you a Merry Christmas, filled with gratitude, and encourages you to share food with your loved ones and those in need!
