Centegra Healthy Living Institute
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Healthy Holiday Eating

Image of healthy holiday meal

Take a minute to think about, and write down, your nutrition/weight goals this holiday season.  The holiday season is not a great time to reach for weight loss or try to overhaul your diet due to the extra food and commitments this time of the year.  To make sure that you are NOT one of the American’s that will gain 7 to 12 pounds this holiday season use the following holiday tips.

  1. Track your food intake daily with easy, free on line tools  (the dailyplate.com)
  2. PLAN exercise into your day.  Use a pedometer to track steps over the day with the ultimate goal of 10,000 steps.  Include your family with Wii sports, decorating, family walk/football or participate in a 5K.
  3. PLAN your meals throughout the day including a protein source and lots of fruits and vegetables!  Don’t skip meals to save up for the party, this tends to lead to over hunger and over eating.
  4. At the party, survey all the food choices before filling up your plate.  Fill your plate just once with a couple favorite items.  Make sure to get some protein and vegetables and fruit.  Eat away from the food table.
  5. Practice intuitive eating, which means eating until satisfaction.  On a scale of 1 to 10, you should never come to a party at a 1 (starving) and never leave at a 10 (stuffed).  You should come at a 4 (hungry) and leave at a 6 (satisfied).  Meals should last 15-20 minutes.
  6. Watch liquid calories!  Calories from alcoholic beverages, coffee drinks, sports drinks, and juice can really add up.
  7. Always keep portion control in mind.
  8. PLAN your rest!  Sleep deprivation may cause your metabolism to not work properly.  Rest helps to relieve stress, reinvigorate your body and give you time away from the chaos.

I hope you have a wonderful holiday season with friends and family, enjoy food responsibility and reach your nutrition/weight goals.  Please call weigh loss surgery with any questions!

Betsy Felde RD, LDN

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