Read on for some tips for eating during the holiday season,
By Alison Crane
One of the things I love doing during the holiday season is preparing those special dishes that my family looks forward to eating every year. Most of the time, I try to prepare healthy dishes that are low in fats and salt, etc. yet still taste great. In December, I admit that I indulge in preparing some not-so-healthy favorites because we only eat them a couple of times a year.
Often our festivities during the holiday season involve food and beverages. All that deliciousness being offered to us over and over can lead to over-eating and unintentional weight gain. The average holiday dinner is estimated to provide over 4000 calories in one meal. Considering that your average middle-aged, moderately active adult female only needs about 2000 calories per day to maintain weight, you can see how the holiday season can wreak havoc on our daily diet.
Before you accuse me of spoiling your holidays by making you feel guilty for enjoying all the tasty treats, know that I indulge, too. But I do try to plan ahead and think before I eat in between those delicious treats. Think of it this way; How do you feel after overeating? Does overeating bring you side effects that can have serious health consequences?
Here are some tips for eating during the holiday season from Harvard Medical School compiled by the University of Arkansas DEFEND series educators:
- Budget your food calories and spend them on the right foods.
- Eat slowly to give your brain and stomach time to determine if it is full.
- Drink water as you eat and check in on your appetite.
- Keep your distance from the food to avoid the temptation to overeat.
- Shop for food on a full stomach to avoid making unhealthy food choices.
- Always leave room on your plate for fruits and veggies.
- Avoid alcohol on an empty stomach or it can lead to an increased appetite.
Enjoy the holidays and think before you eat! For more information on ways to prepare traditional holiday dishes in a healthier way or to learn more about our healthy eating programs, contact the Garland County Extension Service at 501-623-6841 or email acrane@uada.edu.
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
