The festive season has arrived, bringing with it a wealth of tempting treats. How can you fully enjoy the holidays while staying true to your health and wellness goals? This is where mindful holiday eating becomes essential.
Mindful holiday eating isn’t about denying yourself your favorite dishes, but about consciously understanding your choices and their impact on your physical and mental well-being. These tips can help you appreciate the seasonal flavors while also maintaining your nutritional balance and digestive comfort.
One of the experts who knows a lot about mindful holiday eating tips is Lisa Young, a registered dietitian and author of “Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time“. Young has worked with celebrities like Jennifer Lopez, Ariana Grande, and Alicia Keys, helping them achieve their optimal health and fitness.
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Young shared some of her best mindful holiday eating tips with us, and here are some of the highlights:
Start your day with a balanced breakfast
According to Young, skipping breakfast might cause you to overeat later, particularly with tempting holiday fare around. She suggests a breakfast rich in protein, fiber, and healthy fats, like eggs, oatmeal, yogurt, or avocado toast. This kind of meal will keep you feeling full and provide sustained energy until lunch.
Plan ahead for parties and events
Young recommends not arriving at a gathering hungry, as this increases the chance of overindulging or choosing less healthy options. She suggests having a small snack beforehand, like a few nuts, a piece of fruit, or a cheese stick.
Additionally, she advises surveying the buffet before serving yourself, selecting the items you truly want to taste instead of piling your plate with everything available. Her guideline is to aim for a plate composed of half vegetables, a quarter lean protein, and a quarter whole grains or starches.
Practice portion control
Young emphasizes that being aware of portion sizes is crucial, not just food choices. She believes you can enjoy any holiday treat in moderation by paying attention to how much you’re serving yourself.
Her suggestions include using smaller plates and cutlery, drinking water or sparkling water before and during meals, and eating slowly with smaller bites. Furthermore, she advises stopping when you feel about 80% full, rather than overly stuffed.
Indulge in moderation
Young advises against completely abstaining from holiday desserts, but suggests being selective and conscious of your choices and quantities. She recommends choosing one or two favorite sweets and savoring them in small servings.
Additionally, she suggests limiting alcohol consumption, as it can contribute extra calories and reduce your self-control regarding food. Her guideline is one alcoholic drink per day for women and two for men, and alternating these with water or sparkling water.
Stay active and hydrated
Young highlights the importance of staying active and hydrated throughout the holiday season. She explains that physical activity can aid in burning calories, improving mood, and lowering stress levels, all of which can lead to healthier food decisions. Her recommendation is to aim for at least 30 minutes of moderate exercise daily, such as walking, jogging, cycling, or dancing.
Furthermore, she notes that staying well-hydrated helps flush out toxins, prevent dehydration-related headaches, and control appetite. She suggests drinking at least eight glasses of water each day, perhaps adding lemon, cucumber, mint, or berries for flavor.
These are some of the mindful holiday eating tips that Young shared with us. If you want to learn more about her work and her book, you can visit her website at www.lisayoung.com or follow her on Instagram at @drlisayoung.