Smart Healthy Eating Strategies to Get You Through the Holidays

healthy eating

 

The holidays are quickly approaching, which means it’s time to plan your healthy eating strategy for the season. Because most holidays are food-focused, they can cause a large intake of calories and throw your otherwise-healthy lifestyle off track.

Prevent the holidays from sabotaging your healthy lifestyle by putting a plan in place for handling all the extra food and drinks that will come your way during the season. Follow the tips below to celebrate guilt-free!

Plan activities that don’t center on food

Whether you’re hosting a holiday gathering or going to someone else’s house, keep some activities in your back pocket to take you away from the snack table. For example, bring a few favorite board games or set up some simple physical activities that children and adults can enjoy, like a bean bag toss or a relay race.

If you enjoy running or walking, sign your family up for a local 5K event. There are always a ton of turkey trots, jingle bell 5Ks and other holiday-themed races at this time of year. If you’ve never done one, you’ll be hooked after your first race!

Not only will these ideas get your mind off food, but they’ll give everyone something fun to do together. And isn’t that really what the holidays are about?

Avoid skipping meals

Many people make the mistake of skipping meals on the day of a holiday party to “save” their calories for the event. Skipping meals is unhealthy, however, as it leads to poor food choices and often results in overeating.

Instead, eat small meals and snacks throughout the day to keep your blood sugar levels stable and your appetite controlled. When you get to the party, you won’t risk derailing your diet because you’re starving.

Practice mindful eating

The most important thing to practice is being mindful about your food choices and portion control. When you’re mindful about selecting your food, you’ll choose a satisfying portion instead of piling your plate high. You’ll take a small amount of an “indulgent” food to enjoy and balance it out with healthier foods, rather than filling your entire plate with unhealthy choices.

The best part of mindful eating? When you pay attention to what you eat, you’ll actually taste and appreciate your food! Eating mindlessly, on the other hand, always results in the realization that you didn’t enjoy the ton of calories you just consumed.

Make food swaps

As you make your holiday cooking plan, choose your ingredients carefully to keep your dishes on the healthier side. For example, prepare traditional stuffing with whole wheat or whole grain bread rather than white bread. Make a cauliflower mash in place of the traditional mashed potatoes. Substitute whole-wheat flour in place of all-purpose flour in your favorite baking recipes.

Limit your cocktail consumption

The empty calories in alcoholic beverages add up. If you want to enjoy your favorite cocktail occasionally throughout the season without overdoing it, add some mineral water or seltzer to it to keep it light.

 

While food and drinks are certainly a great part of the festivities, holiday celebrations are not just about eating. Focus on the joyous, giving spirit of the season and enjoy spending time with your family, friends and colleagues.


Fill Up With These 4 Healthy Breakfast Ideas

healthy breakfast ideas

While not every expert agrees that breakfast is the most important meal of the day, breakfast certainly offers enough benefits that you shouldn’t be skipping it — especially if you’re trying to lose weight.

It can be hard to get into the habit of eating breakfast if you don’t do it regularly, but the benefits are definitely worth it. Eating in the morning jumpstarts your metabolism, gives you energy to start the day, and helps stave off hunger. A healthy breakfast should include a good mix of protein, fiber, fat and complex carbs to help you feel full until lunchtime.

If you’re in a breakfast rut or aren’t currently a breakfast believer, we’ve got some healthy breakfast ideas that will get you back into the most important meal of the day.

Gluten-Free Toast with Healthy Toppings

Top gluten-free or whole wheat toast with fruit like strawberries or bananas with chia seeds, or even with veggies like arugula with flax and avocado.

Scrambled Eggs

You can’t go wrong when you make the protein powerhouse of eggs your breakfast base. Add beans for fiber, tomatoes for lycopene and other nutrients, and pesto for flavor, and you’ve got an easy, healthy breakfast scramble that will stick with you until lunch.

Fruit and Cheese

This breakfast is the easiest one on the list and requires almost zero preparation. An apple with some cheddar cheese and a few nuts are easy staples that can comprise a balanced breakfast on a busy morning.

Oatmeal Smoothies

This unique drink pairs two breakfast favorites — smoothies and oatmeal — to create a beautiful and flavorful one-jar meal that will fill you up and provide some important nutrients. Click the link above for the recipe for a strawberry-cherry version, and then mix it up by swapping in your favorite fruits.

Skipping breakfast might seem like a good way to cut down on calories, but eating a well-rounded and nutritious breakfast offers valuable health benefits you shouldn’t be missing out on.  Find a few breakfast recipes you love and make an effort not to skip this important meal!