It’s the holidays and for most Americans, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight.
But why not take a healthier approach to what we eat during this holiday season and beyond?
According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. The good news is you don’t have to. You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat.
Mindless eating is consuming food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on our smartphones. It’s eating for emotional comfort instead of for hunger. Simply put, it’s not paying attention to what we eat which can lead to being overweight and even obesity.
“Mindless eating has always been an issue,” said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Rehabilitation Center at Mt. Sinai Medical Center in New York. “The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes.”
Here are a Few Tips to Help
- In preparation for a big holiday party or feast, do not skip meals throughout the day as this may result in overeating.
- It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day.
- Include lots of fiber in your diet by eating fruits, vegetables and whole grains. Fiber-rich foods are high in volume and will satisfy hunger, but are lower in calories.
- Holiday meals tend to be large, buffet-style and include second and third helpings. While one might not eat an entire cake, a common mistake is eating large portions of foods that are perceived as healthy.
- It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert.
- There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts.
- Eating a salad before your meal can help you eat fewer calories overall.
- Eat slowly and savor every bite, and before you go back for seconds wait 10 minutes to see if you really are still hungry.
After dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids.
Finally, keep a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes. “Keeping a food diary is really key to awareness. Most people are surprised at all they’ve consumed when they review what they’ve eaten.”
Ready to get started? Download this food diary from the American Heart Association.