How to eat healthy during the holidays: Holiday Party Survival Guide
From office parties to family gatherings, the winter holidays bring many opportunities to socialize. It can be challenging to stick to healthy intentions while still enjoying the festivities, but by following these tips, we’ll show you how to have your cake (or holiday pie) and eat it, too.
1. Don't go hungry! Have you ever skipped meals during the day because you know there will be tempting foods at a party later on? You try to compensate for the calories you know you’re going to consume that night. However, when you find yourself in front of a buffet of delicious food, it’s much easier to go overboard if you’re hungry. Instead, try to fit in a 100-200 calorie snack with fiber and protein 1-2 hours before you leave for the party (for example, a small handful of nuts, ½ cup plain non-fat Greek yogurt with 1 serving of fruit, or a hard-boiled egg spread over a rice cake).
2. Bring something healthy with you. This may not work for all parties, but if you have the option of contributing to the spread, take advantage of it. Salads, vegetable platters with low-fat dips, a fruit tray, or even a lightened-up dessert are all excellent options. Not only will you be helping the host out, but you‘ll know that there is at least one healthy option that you can choose to help you stay on track.
3. Choose the smallest plate possible. If only large plates are available, see if there is a cocktail napkin you can use instead. We eat with our eyes, and we tend to prefer eating off of very full plates. The smaller the plate, the less food we need to make it look full. It also forces you to choose the items that mean the most to you, which leads us to Tip #4.
4. Don't just count calories -- make your calories count. Remind yourself that you don't need to eat everything on the buffet or take more than one bite if you decide you don't care for something. Maybe that means that someone with a sweet tooth enjoys that slice of pie but chooses not to load up on chips and dip; perhaps someone passes on the store-bought cookies that they can buy any time of year, and opts for the pumpkin roll that your aunt only makes during the holidays. Know what foods are worth it to you, savor them, and let others at the party enjoy the rest.
5. Step away from the food. Have you noticed that the food area at a party can get pretty crowded? Try to prepare your plate of treats and then migrate to the opposite side of the room to socialize. This will help cut down on mindless munching as it takes much more effort and thought to get seconds when the food is farther away.
6. Sip on water or naturally flavored seltzer. Water can help at holiday parties in several ways. First, it can be easy to mistake thirst for hunger, so staying hydrated will prevent you from feeling hungrier than you truly are. Second, water will take up space in your stomach, which will make you feel fuller and less likely to overeat in a short period of time. Lastly, if you happen to be eating foods that are saltier than usual, drinking more water will actually lessen the bloating that can be associated with eating those foods. Try mixing some orange and cranberry flavored seltzers over ice with a lemon rind as a calorie free mocktail!
7. If you do fall off the horse, get right back on. Everyone overeats sometimes, and that's ok. It doesn’t mean your journey toward a healthier life is ruined, or that you should give up trying. Logging your food intake, for better or for worse, and weighing yourself regularly through the holidays can help keep your motivation strong through such a tempting time.
