15 Practical Nutrition Tips for The Holidays
Reviewed By Danielle Glesne, RDN, LD, CDCESAh, “the holidays.”
That curious time of year when Americans turn 3-4 meals into 8-12 weeks of over consumption, followed by 4-6 weeks of overzealous restriction… only to fall off, wonder how the summer got here so fast, and start the vicious cycle all over again.
I’m kidding.
Sort of.
But seriously… the holidays are awesome. And this time of year doesn’t have to mean you regress on your health or body composition goals in order to enjoy yourself.
So if you’ve decided to make this year different, and to maintain or make progress on your health goals, here are some nutritional strategies that can help you do just that while still enjoying this special time of the year.
And before we begin, don’t let this list overwhelm you. Focus on one or two strategies at a time, learn what works for you, and build from there.
1. Enjoy Yourself
First and foremost, remember to enjoy yourself during the holidays. A few joyously indulgent meals won’t make or break your progress. And remember that you don’t always have to be losing fat or gaining muscle intently. Sometimes simply maintaining your results is the overall healthiest thing you can do during the holiday months.
2. Don’t Restrict Yourself
Research has shown that restriction leads to overconsumption—not healthy, sustainable, long-term progress. Purpose to allow yourself the treats you enjoy in moderation. No single food will make or break your progress.
3. Don’t Skip Meals
Skipping meals in order to “save up calories” can also lead to overconsumption, as hunger signals intensify and the body seeks to make up for the perceived deficit.
4. Drink Plenty of Water
Drinking an optimal amount of water—91oz for women and 125oz for men—throughout the day can help keep your appetite in check. And drinking a tall glass of water right before a meal can also help you feel more satisfied and less likely to overconsume.
5. Drink Coffee
Coffee is not only one of the ways you can increase metabolism with nutrition, it can also reduce appetite and cravings.
6. Focus on Protein
Consuming an optimal amount of protein is another way to increase metabolism and feel more satisfied longer.
7. Focus on Fiber
Fiber is an important and often overlooked part of a healthy nutrition regimen. Similar to protein, fiber has a satiating effect and can help you feel more satisfied for longer.
8. Eat a Healthy Breakfast
I have found that eating a proper, healthy breakfast helps set a healthier tone for the rest of the day. And for the reasons listed above, focusing on a breakfast that’s high in protein and fiber will help you feel less hungry. (RESOURCE: For a list of some of our favorite high-protein, high-fiber breakfast ideas, download our Healthy Breakfast Ideas resource here: www.imagonutrition.com/free)
9. Eat at Home Before You Go Out
Headed to a holiday party or restaurant with friends? Try eating before you go. You don’t have to fill up, but getting a healthy, high-volume/low-calorie snack before you go can help reduce the urge to over consume in a social setting. For instance, I like to eat a small plate of baby carrots or strawberries before I go out.
10. Eat Fruits, Veggies, and Lean Protein Whenever Possible
Speaking of fruits and veggies, when you do find yourself in a social gathering, seek out fruits and veggies early and often, as well as lean sources of protein (i.e. chicken, eggs, turkey breast, nonfat Greek yogurt, etc.). Whole, natural, nutrient-dense foods will satisfy you sooner and longer than less nutrient-dense foods, while helping keep your calories in check. (RESOURCE: For a list of some of the healthiest foods to prefer, download our Starter Grocery List resource here: www.imagonutrition.com/free)
11. Eat Mindfully
There are several practical ways to eat more “mindfully.” Some of those techniques include taking smaller bites and eating slower—taking the time to thoroughly chew and enjoy each bite. I also like to encourage folks to put down their eating utensils between bites, as well as to take a drink of water between bites. Doing so will often allow your body to recognize that it’s satisfied sooner, reducing the likelihood of overconsumption.
Another way to allow your body to catch up to our natural inclination to consume more is to wait 20 minutes before getting another plate of food. In that time, the body often realizes it’s satisfied and hunger signals fade away.
12. Eat Until You’re No Longer Hungry (Not Until You’re Full)
Along the lines of eating mindfully, learning to recognize when your body is no longer hungry—as opposed to completely full—is a powerful way to manage consumption.
13. Use Portion Control
Another way to reduce overconsumption during the holidays without restricting the foods we enjoy is to simply control the portion. One of the easiest ways to do this, when possible, is to use smaller (i.e. 8-9 inch) plates for meals. Load up that smaller plate with anything you’d like, but commit to eating just that one plate plus a dessert. If you’re still hungry after that plate, use the 20-minute waiting technique before getting seconds. And if you’re still hungry after 20 minutes, remember tip #1. Enjoy yourself. It’s the holidays.
14. Use the “3 Bite Rule” for Desserts
Speaking of enjoying yourself. Who doesn’t love dessert? Especially holiday desserts. If you’re like me and like to have a dessert after every holiday meal, one way to reduce overconsumption—knowing most desserts pack a lot of calories—is to simply enjoy three full bites of that dessert. Whether it’s pie, cookies, ice cream, or something else, taking three full bites of dessert is a great way to more mindfully enjoy those foods without overconsuming.
15. Be Mindful of Alcohol Consumption
It’s no secret that I love a good cocktail. Consuming alcohol in moderation can absolutely be part of the holidays. I would just encourage you to be mindful that alcohol brings calories with no nutrient value, and an additional drink or two can be the difference between making or maintaining progress and regressing.
Depending on your beverages of choice, have fun discovering which drink concoctions you enjoy that contain fewer calories—or adjustments you can make to old favorites.
For instance:
If you like a good Gin & Tonic, try it with sugar-free tonic water.
If you like a good Dark & Stormy, try it with sugar-free ginger beer.
If you like a good beer, learn which styles you prefer with fewer calories.
I think you get the boozy picture.
All said and done…
Remember this: You are in control of your food and drink choices as they relate to your goals. You can’t always control what foods are around you, but you can control what food goes in you.
Everything you eat this holiday season should be intentional and guilt-free. And it’s my hope these tips help you enjoy the holidays to that end.
Questions?
If you have questions or could use help navigating real-world nutrition considerations while you pursue your health goals, don’t hesitate to CONTACT ME.
I’m here to help.
