Maintaining Your Health During the Holiday Season
The holiday season, beginning on Halloween and continuing through New Year’s Day, often leads to a hectic schedule. During this busy time, individuals may forget their health goals and resort to convenience foods, which may not be the healthiest choices.
Understanding Weight Gain During the Holidays
Statistics indicate that most Americans gain about 1-5 pounds during the holiday season, and this weight is rarely lost by spring. Over five years, this could total 25 pounds or more.
Jennifer Ventrelle, MS, RD, a dietitian at Rush University Prevention Center states, ‘For some people, it may seem like a contradiction to enjoy the holidays while maintaining a healthy weight, but it’s not.’ She emphasizes the importance of making small adjustments to holiday traditions and behaviors to stay healthy.
Shifting Your Mindset
Changing your mindset is vital. ‘We must lose the notion that we can worry about our health after the holidays,’ says Ventrelle. By adopting a healthy approach during this festive period, individuals can avoid gaining weight and feel better overall.
Food Swapping for Healthier Options
Consider making healthier food swaps by:
- Using herbs and spices for flavor instead of high-fat options.
- Choosing steamed, baked, or broiled foods over fried ones.
- Opting for foods cooked in broth instead of oil.
- Enjoying vegetables raw or using low-fat salad dressings.
- Selecting vegetable dishes with light dressing over starchy options.
- Preferring whole foods instead of processed alternatives.
- Drinking water or club soda rather than high-calorie beverages like eggnog.
Avoiding Empty Calories
Be cautious of empty calories, especially from sugary drinks and alcohol, which provide little nutritional value. Ventrelle advises, ‘You should never go to a holiday event hungry.’ Opting for a healthy snack before events can keep hunger at bay.
Importance of Hydration
Staying hydrated is crucial during the holidays. Drinking enough water can help reduce unhealthy food choices. ‘A low-calorie drink is perfect for keeping your hands busy,’ says Ventrelle, pointing out that thirst can often be mistaken for hunger.
Practicing Mindful Eating
Mindful eating can enhance your holiday meals. Avoid piling your plate too high, and take your time eating. ‘It takes 20 minutes for your brain to recognize fullness,’ explains Ventrelle. This means that eating slowly can lead to consuming less.
Staying Active During the Holidays
Balancing calorie intake with physical activity is essential during the busy holiday season. Walking or engaging in outdoor activities can contribute positively to health while allowing time to reconnect with loved ones.
In conclusion, this holiday season, consider how to enjoy festive gatherings without sacrificing your health. With small changes and mindful habits, you can navigate through the holidays and maintain your wellness goals.
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