Holiday Eating Tips

By: Amy Tackett, MS, RDN

Bring on the holidays! Time for family, fun and a whole lot of food!

Here are some tips and tricks to stay accountable on the big days:

1. Avoid showing up starving
o Have protein rich meals throughout your day to stay satiated leading up to the events meal

2. Choose nutrient dense food choices first and use a smaller plate
o The smaller plate will enable proper portioning
o Choosing nutrient dense food choices first to create the bulk of the meal with smaller amounts of foods higher in fat, sugar or salt

3. Be mindful
o Eat slowly until satisfied and then stop
o Think to yourself “I am no longer hungry”
o If you are offered more food say “Thank you, it was delicious. I am stuffed”
o Stop and think about how you want to fell after the meal
o Plan a walk or family activity after the meal to encourage movement and prevent over eating prior to the activity

4. Have realistic expectations
o Know that there will be delicious treats and the day may not go to perfection or as planned. Nutrition, health and well-being are not black and white or good and bad. A flexible balance is created in choosing to take healthier actions while still enjoying your foods and activities.

5. Remember it is a Holi-Day
o Enjoy the day and remember that it isn’t a holi-week or holi-month!
o Allow others to take left overs or prepare the healthy leftovers for lunches and dinners the following week
o Focus on what is truly important about these days in being with friends and family