13 December, 2017
Health & Fitness

Nutritionist-Approved Tips for Eating Mindfully During the Holidays

13 December, 2017

Mindful munching


It’s December and you probably find that your calendar is filling up quickly with gatherings with family and friends. Whether you are celebrating the holiday season at a restaurant, at a house party, or simply at home, food plays an integral part at a gathering. It brings people together; it is a conversation starter; and it satisfies your hunger and appetite. While there will be a lot of eating involved, you do not need to worry too much about sacrificing your waistline because there are strategies to keep your waistline down. Below are some tips to guide you to a mindful yet joyous holiday season filled with food and laughter.

Read more: Swap Your Starbucks For One of These Healthy Holiday Alternatives

mindful holiday eating breakfast

Tip #1:  Plan ahead

Whether or not you have a holiday party to attend, it is always a good idea to have breakfast in the morning as it sets the tone of your appetite for the day. In between your meals, enjoy a light and healthy snack, such as a fruit with a cup of yogurt, or low fat cheese with whole grain crackers, to tie you over the next meal. Having a light snack in between your meals helps with warding off hunger and avoiding overeating at the meal. If you know you will be out for the day, bring a snack with you in case you get hungry while you are on the road. Planning ahead is key to making wise and healthier choices.

Tip #2:  Watch your portions

When it comes to portion control, having a game plan during the party is as important as planning your snacks beforehand. Before you dive into the abundance of food, take a look at the choices first before deciding what to eat.  If the appetisers appeal to you, have a lighter meal later on instead. On the other hand, if you plan to have a fuller meal, then go easy on the appetisers. If you have a sweet tooth, you can still enjoy your treat to satisfy your craving, but a smaller portion is recommended to avoid overindulgence.

When you make a conscious effort in controlling your portions, you will be less tempted to get second or even third helpings of certain foods. Before you reach for your seconds or thirds, ask yourself, am I starving, hungry or simply wanting to satisfy your palette? Rate your hunger level from 1 to 10, with one being hungry to the point where you feel dizzy and ten being too full.

How much you eat rather than what you eat often leads to weight gain. Therefore, practicing mindful eating is one way to eat in moderation. One practical solution of mindful eating is using a smaller plate. When you eat with a smaller plate, you will only be filling the plate with food that you need.You may still be tempted to get seconds, but you will be able to make a better judgement based on what you have already eaten.

Read more: Can’t Lose Weight? Hormones Could be the Culprit!

Tip #3:  Savour every bite

In addition to watching your food portions, mindful eating also involves how fast you chow down your food. If you are a smartphone addict who is glued to your phone while eating, you may not be focused on what and how much you are eating. Distractions often leads to overeating which consequently can cause unnecessary weight gain. When our brain requires at least 20-minutes to register the feeling of fullness, eating slowly by savouring every bite will help controlling your appetite. Instead of looking at your smartphone, enjoy the conversations around the dining table. The chatters and laughter can help with pacing your food intake. Drinking water in between your bites also helps with filling you up and controlling your portions.

mindful holiday eating and drinking

Tip #4:  Go easy on the alcohol

Having a drink or two to celebrate the festive season is inevitable, and practicing mindful drinking is as imperative as practicing mindful eating, especially when calories add up quickly with alcoholic beverages. Pace yourself in between drinks by having non-alcoholic beverages such as water, soda water and spritzers can help prevent overindulgence. As a general rule of thumb, the recommended number of drinks for women is no more than two standard drinks on most days of the week and no more than ten drinks per week, and for men is no more than three standard drinks on most days of the week and no more than fifteen drinks per week. One standard drink is defined as one 12 fluid ounce bottle of 5% beer or wine cooler, one 5 fluid ounce of 12% wine, or one mixed drink with 1.5 fluid ounce of 40% hard liquor such as gin, rum, vodka, rye whiskey, scotch and brandy.

Read more: These are the Healthiest Travel Snacks, According to a Registered Dietitian

Tip #5:  Don’t forget to exercise

Feeling sluggish after all the indulgence? Include exercise as a part of your daily routine. If you are not already doing so, engaging in regular physical activity helps with lifting your spirits and making you healthier in the long run. Aim for 150 minutes of physical activity each week, which you can easily divide into segments of 30 minutes of exercise for five days of the week. You don’t necessarily have to make a trip to the gym; there are plenty of exercises that you can do at the comfort of your home, from push ups to sit ups, from squats to lifting weights, and from pilates to yoga.

Tip #6:  Start a food diary

To avoid overeating, you can also consider keeping a food diary to track of everything you eat. This is a handy tool especially when you are going through a range of emotions such as stress and boredom and are tempted to eat. By getting into the habit of recording everything you eat, you become aware of the state of your mind at the time of eating and how much you are consuming. If you are environmentally conscious and do not want to use paper to record your food intake, there are plenty of smartphone food diary apps that you can use.

Read more: What Nutritionists Are Actually Eating for Gut Health

The Bottom Line

All festive food and beverages can be a part of a healthy lifestyle. Being aware of how much you eat and drink can help with making wise food and beverage choices. Forget about putting weight loss as part of your new year’s resolution; start practicing mindful eating today for a merrier and healthier holiday season!

Featured image courtest of Unsplash, image #1 courtesy of Unsplash, image #2 courtesy of Unsplash

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