Healthy Holiday Eating

What can you tell us about eating healthy during the holidays?
I have to say that definitely is a challenge a lot of us face. Research has shown that people gain an average of 1-2 pounds during the holiday season. What’s bad about that is the fact that it tends to stick and accumulate over the years. So what do we do about it?
As a registered dietitian for the Utah Department of Health, I have a few suggestions. Slow down, savor, and be selective. If you’re like me, one reason you love this time of year is the great food that is everywhere. And the good news is that you can still eat it and enjoy it without gaining excess weight. The concept is called Intuitive Eating. Basically, just listen to what your body is telling you. It takes about 10-20 minutes for your body to let you know that you’re full. Within 20 minutes many of us have already gone back for seconds and thirds. So take some time to slow down. Have a little more conversation between bites—conversation is calorie free after all. Also spend more time taking in the look, smell and taste of your favorite foods. Really savor the experience and focus on enjoying every bite.  After you finish your first helping, wait 10 minutes before going back for seconds to see if you really are still hungry. If you are, then it’s okay to get some more. But getting more when you really are full will just leave you feeling uncomfortable and you’ll be getting more calories than you need.

You mentioned being selective, tell us more about that.
When it comes to food we have many options to choose from around the holidays. We might get the feeling we should try everything even though there are only a few foods we really want. Rather than loading up on calories from foods you can have all year long, focus just on those ones that you don’t have very often. And remember you probably don’t need a plate full of your favorite foods to feel satisfied. Start with small portions and focus on the eating experience. You’ll probably find it takes less of the food to meet your craving when you really pay attention and savor what you’re eating. If you do happen to go overboard on some treats, try to cut some calories elsewhere—from eggnog or other drinks for example. Opt for water instead. You can also add in physical activity. Go for a walk after the big meal instead of taking a nap. Do anything that gets you moving.

Any last words or advice?
Basically, enjoy the holidays. Just remember to slow down, savor your food, and be selective of what you eat.