healthy eating during the holidays
Posted on November 26th, 2019 by Speare Memorial Hospital

Health Tips for the Holiday Season

by Janette Gaumer & Ryanne Haskell, Registered & Licensed Dietitians

Thanksgiving Dinner

The holidays are a time for celebrating with family, friends, and good food; with that being said, unfortunately, it can also be a time when we run into problems with weight gain. Remember, your healthy eating habits don’t have to stop during the holidays and you can still enjoy some of your holiday favorites all in moderation. Here are some healthy eating tips that you can use this holiday season:

1. Don’t Skip Meals: Start your day off right with a wholesome breakfast like and Easy Egg Bake and make sure to eat a healthy meal or snack prior to a party to avoid overeating.

2. Watch Your Portions: Enjoy and savor your favorite holiday dishes but be mindful of your portion sizes. Moderation is the key!

3. Eat Protein Foods First: Avoid filling up on carbohydrates first and be too full to eat your nutrient-dense protein source and end up overeating.

4. Chew & Eat Slowly: Be mindful of the taste of your food, chew thoroughly, and slow down your eating to be able to listen to your body and when you feel full.

5. Make & Bring a Healthy Dish: Bring a healthy dish, such as a veggie platter, or chicken salad with veggie slices to share at all holiday parties/events so that there will be a healthy option to eat.

6. Grab a Small Plate: Use an appetizer or dessert plate and you will not be able to load up your plate with an excessive amount of food and calories.

egg nog with twirly candy cane

7. Watch the Drinks: Avoid drinking your calories and limit egg nog and alcohol; drink plenty of water throughout the day to keep yourself hydrated & to fill up your stomach! Aim for drinking at least 48-64 oz. (6-8, 8 oz. cups) of water per day.

8. Say “NO” to Leftovers: Tell your guests ahead of time to bring food only for one meal and to be prepared to take any leftovers home with them.

9. Make Time for Physical Activity: Physical activity can help relieve holiday stress and prevent weight gain. Aim for walking for at least 15 minutes, 2 times/day.

people walking holding hands in background with snowman in front

9. Be Realistic: Focus on maintaining your weight instead of losing (or gaining!) weight and set realistic goals this holiday season. Make staying healthy a positive New Year’s resolution!

The Registered Dietitians at Speare can help you find sensible answers to common nutrition concerns. Sitting down with a dietitian can be a good investment of your time since we can tailor our recommendations to your individual needs and help you to more quickly reach your health goals.

Contact Janette or Ryanne in Speare’s Nutrition Services at 603-238-2244 for additional information or to schedule an appointment.

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