Healthy Eating Tips for the Holidays

The holidays are a time for fun and frivolity, providing plenty of ways to escape from the banalities of daily life. From parties with friends and family to seasonal celebrations at work, there’s lots of excitement to be had as one year gives way to the next.

For those who are either working to lose weight or are on a restricted diet after bariatric surgery, the holidays can feel a little less enjoyable. It’s not always easy to say no to favorite sweets and treats or to risk offending loved ones who invest time and money into preparing meals. These healthy eating tips can help you stick to your lifestyle changes and make healthy eating a priority this holiday season.

Budget Your Meals

Meal planning is a big part of succeeding in healthy eating, and the holidays are no exception. When you aren’t preparing your own meals, it can be a little more challenging, but it’s important not to deviate from the ways in which you normally eat.

Instead of assuming it’s fine to break the rules, budget out your meals. By understanding the relative merit of each dish, like calorie count, fat content, and sugar levels, you can calculate which foods deserve a place in your day. You don’t have to skip out on all of your favorites – just be sure what you eat isn’t violating any of the rules of your diet. Keep portions small, and when in doubt, abstain.

Take a Break Before Seconds

The meal was great, your plate is empty, and there’s still room in your stomach – now what? For some people, grabbing seconds is extremely tempting. However, when you’re watching what you eat, this isn’t always a great idea.

Before reaching for another plate, use this healthy eating tip — wait at least ten minutes. It can often take time for your brain and your stomach to connect. The stomach doesn’t always send signals to the brain that you are satisfied immediately, particularly when you eat quickly. Waiting a bit can help you determine whether you truly need a few more bites to be satisfied.

Drink Plenty of Water

If you’re not drinking enough water, you may be interfering with your diet. Mild dehydration often manifests as hunger, leading to unnecessary food consumption in those who aren’t truly hungry. This is a common reason for overeating, especially for those who get most of their liquids from soda or other high-calorie beverages rather than water.

Before heading to a holiday party, make sure you drink plenty of water and are well hydrated. Water can help keep your stomach full and ensure you can tell the difference between real hunger pangs and psychological ones.

Avoid Alcohol

Alcohol is a quiet calorie bomb, packing hundreds of calories into a single beer or cocktail. The average IPA, for example, is around 200 calories, while a single glass of eggnog can clock in around 500. This can easily ruin your whole day in a matter of minutes, adding the equivalent of a meal or two into your diet without you even realizing it.

After weight loss surgery, drinking is never advised. For those trying to lose weight prior to a procedure or who are simply watching their waistlines, think carefully before enjoying a glass of holiday cheer.

Staying healthy all year long requires hard work and dedication. By following these healthy eating tips — keep to predetermined dietary rules, hold off on seconds, drink plenty of water, and abstain from alcohol — you can eat healthy this holiday season without compromising time spent with friends and family.