The holidays are a wonderful time to gather with family and friends and celebrate. However, it can be a time of overindulgence and overeating. Managing holiday eating habits is achievable by having options to help you make better choices so you can indulge and enjoy the festive food and drinks without overdoing it. Here are a few techniques to be successful.

Managing Holiday Eating

Many individuals overeat during the holidays. It’s understandable as the holiday season means letting loose, relaxing with friends and family, and enjoying the moment are major factors in overeating as auto-pilot is engaged. The next thing you know, the plate is clean, and more food is being added. It’s all about maintaining a healthy balance. Here are a few ways to manage holiday eating.

Practice Mindful Eating

• Don’t just start devouring the food.
• Try to spend a few moments tasting the food.
• Slow down and chew the food slowly.
• Savor every bite.

Doing this will help to cut down on how much food you’re consuming while truly enjoying the meal.

Prioritize sleep

• Before the busy season begins, get enough sleep.
• Getting the proper rest will make it easier to manage holiday stress and avoid unhealthy indulgences.

Eating Triggers

• Stress, too many cocktails, and easy access to various foods can make individuals overeat.
• Plan how to handle eating triggers.
• For example, make a small plate and don’t return for seconds.

Pay Attention To The Foods and How Much

• It’s easy to get distracted and lose track while you’re busy and socializing.
• Distraction can cause you to eat more than you realize.

Eat and Drink Slow

• Have what you want, but in moderation, and consume slowly.
• Pay attention to your body signals. You could be full before the plate is clean.

Seasonal Treats

• These can be special foods that you don’t get every day, so enjoy them.
• But try to maintain moderation or alternate with something healthy.

Constantly Drink Water In Between

• Take a drink of water in between bites and beverages.
• A stomach with water can curb hunger.
• Plenty of water helps with digestion and heartburn issues.

Moderate Alcoholic and Sugary Drinks

• Too many holiday sweet drinks and alcoholic beverages add empty calories.
• Try to go with the healthiest option or reduce sugar and alcohol.
• Have one drink, then a glass of water or healthy juice, etc.

Don’t Go To The Dinner/Party Hungry

• Going to a dinner party on an empty stomach is not recommended.
• Try having a healthy snack before.

Super Foods

Adding superfoods to your holiday nutrition plan to help balance food indulgences. These are foods with high levels of vitamins and nutrients, dietary fiber that helps reduce cholesterol, and antioxidants that fight free radicals. 

Nutrients

• Vitamin A – Protects against infections and promotes eye and skin health.
• Vitamin C – Helps heal wounds and aids in iron absorption.
• Vitamin K – Supports healthy digestion and blood clotting.

Superfoods include dark leafy greens, nuts, fruits, dark chocolate, olive oil, and oily/fatty fish. Here are a few superfoods you can enjoy:

Sweet Potatoes

• Rich in vitamins A and C, fiber, and potassium.

Beans

• They are high in fiber and protein, magnesium, and potassium.

Pumpkins

• High in fiber and vitamin A.

Pomegranates

• Rich in flavonoids and tannins are a healthy source of folate, potassium, and vitamin K.

Cranberries

• Contain antioxidants with anti-inflammatory properties that help reduce the risk of cardiovascular disease.

Kale

• Low in calories.
• High in vitamins A, C, and K, manganese, potassium, and fiber.

Winter Squash

• High in fiber and a great source of vitamin A and carotenoids.

Parsnips

• Provide fiber, vitamin C, folate, and manganese.

From the Injury Medical Chiropractic and Functional Medicine Team, have a happy, safe, and healthy Thanksgiving!

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Functional Nutrition

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References

Seven tips for reining in holiday overeating www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-for-reining-in-holiday-overeating

Brown, Tanya, et al. “Have a Food-Safe Holiday Season.” Journal of the Academy of Nutrition and Dietetics vol. 117,11 (2017): 1722-1723. doi:10.1016/j.jand.2017.08.123

Díaz-Zavala, Rolando G et al. “Effect of the Holiday Season on Weight Gain: A Narrative Review.” Journal of obesity vol. 2017 (2017): 2085136. doi:10.1155/2017/2085136

Get Your Superfood Nutrition for Good Health www.scripps.org/news_items/4431-get-your-superfood-nutrition-for-good-health.

Healthline, 2019; Ruled by Food? 5 Strategies to Break the Cycle of Overeating health.clevelandclinic.org/ruled-by-food-5-strategies-to-break-the-cycle-of-overeating/

Healthline, 2019; 23 Simple Things You Can Do to Stop Overeating www.healthline.com/nutrition/how-to-stop-overeating.

Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902

What Is a Superfood, Anyway? health.clevelandclinic.org/what-is-a-superfood/