12/6/16 Kathryn Long, and Erin Long, Registered Dietitians from Weis Markets

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Here are the 10-tips for a healthier holiday period:

10 Tips for Healthy Holiday Eating

With all of the treats and special foods around – at home, work, school, parties and family celebrations – now is the time to figure out your strategy. By being more mindful this season, you can stay focused on health, enjoy yourself and not gain an extra pound. Try these 10 tips:

  1. Set realistic goals.
  • This is not the time of year to focus on weight loss. If you maintain your weight over the holiday season, that is a sign of success.
  • You can focus time and energy on weight loss after the New Year, when there are not so many extra demands.
  1. Eat three square meals and don’t skip meals, especially before a holiday party.
  • Physical hunger overrides common sense.
  • Eating regular meals and snacks keeps YOU in control instead of your hunger.
  • Make sure to include protein.
  • You will be less tempted to over-indulge later in the day.
  1. Plan in splurges.
  • Is there something you really want? Instead of having it all the time every time, figure out how you can make tradeoffs. For example, leave off the starch and have some dessert, or have smaller portions.
  1. Is it a decadent day?
  • If you know you are going to overindulge, eat healthier and lean the day before and the day after. Get back to your regular eating habits as soon as possible.
  1. Bring a healthy dish to parties and potlucks.
  • Then you know there is at least one thing healthy to eat!
  1. Use the three-bite rule.
  • Usually taste is heightened during the first three bites and then dulls out. If it’s not amazing after three bites, leave it alone. It’s not worth the extra calories.
  1. Skip the regular junk food.
  • When there is holiday food around, leave off regular junk food like candy bars or chips.
  1. Watch out for liquid calories.
  • Our bodies don’t register the fullness factor with liquid calories such as punch, eggnog or alcohol. Stay accountable and make sure to drink plenty of water.
  • Alcohol can also reduce our inhibitions and lead to eating more.
  1. Steer clear of the buffet.
  • When you go, keep yourself from standing beside or facing the food and grazing or going back.
  • Look over the entire buffet before you pick up your plate.
  • Pick a reasonable portion of foods you really want, skip your least favorite foods, and take your plate into another area and sit to eat.
  • Focus on socializing instead of eating.
  1. Make sure to stay active.
  • Keep up with your exercise routine and think of ways to add extra steps or movement.
  • Exercise can help relieve holiday stress and offset some of the increased holiday eating.
  • Aim for a 10-15 minute brisk walk twice a day.

Wishing you a happy and healthy holiday season!

Questions?  Contact the Weis Dietitians at [email protected]

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