Thriving During the Holidays

Most of us will be travelling home soon and here are 5 nutrition tips to keep you

healthy while eating the foods you love this holiday season.

 

SLOW DOWN AND SAVOR

Enjoy your favorite holiday food items slowly. Let your taste buds truly taste all the flavors and textures in the dish. It takes about 20 minutes for your brain to get the message that your stomach is officially “comfortable” so by slowing down you are more likely to eat satisfying amounts. This doesn’t mean you need to stay at the table for hours, but take a “pause” to check-in with your body before going back for seconds–and if you’re still hungry, savor your second serving.

 

SENSIBLE SERVING SIZES

Over the holidays, it’s not so much what you eat but HOW MUCH that can impact your health. You can encourage sensible serving sizes by using smaller plates and bowls, especially for holidays foods with maximum enjoyment and minimum nutrition value. Sometimes people feel out of control if they eat multiple plates of food, so try to choose a plate size that represents a healthy portion for your body. 


CONSIDER A LOWER CALORIE DRINK

There are so many festive and great tasting lower calorie beverages to choose from. Some of my favorites include fun flavored green/white (unsweetened) tea or mineral water with a wedge of lemon or lime. 


STAY ACTIVE OVER THE HOLIDAYS FOR YOUR GENERAL WELL-BEING—

Staying active and exercising regularly over the holidays can help improve your mood and keep your metabolism fired up—but make sure you aren’t using exercise as a punishment or compensation for eating something.

 

TALK TO SOMEONE—Over the holidays, some people tend to get depressed perhaps because it brings up emotions that they haven’t resolved or worked through—consider talking with someone about your feelings whether it is a therapist, religious advisor or trusted friend.

 

—ELAINE MAGEE, MPH, RD

WELLNESS AND PERFORMANCE DINING NUTRITIONIST

For more information, contact Elaine:

nutritionist@stanford.edu