I know that we have all had a difficult year and are excited to have a break. Relaxing does not need to mean getting unhealthy, especially in regard to what you eat. With that, the following tips will help you find balance over the festive break and enjoy a healthy holiday.
A Quick Guide to Healthy Holiday Eating Habits
1. Think about what you can add
Most people eat less than the 400 grams of fresh produce the World Health Organization (WHO) recommends we eat per day. You can increase the proportion of fresh produce you put on your plate, slightly reducing the portions of other foods on your plate. Not only will this feed your gut bacteria, it will also make the meal feel easier to digest.
2. Choose mostly water
Fatigue is one of the first signs of dehydration, and I often find that people who drink very little fluids are also exhausted. Make sure you have the energy to enjoy your summer break by choosing mostly water.
Sugary drinks not only increase the likelihood of cavities but can also cause blood sugar spikes (and lows) which impact your mood and energy levels.
Limit soft drinks and fruit juices, selecting mostly water. If you decide to drink alcohol, do so in moderation and preferably in combination with food to limit how quickly the alcohol enters your bloodstream.
3. Eat regularly
Delaying meals or skipping them altogether will lead to much greater levels of hunger later in the day.
If you are able to eat regular meals, you won’t get over hungry and will still be able to make reasonable decisions about what as well as how much to eat when it is meal time.
4. Honor your body’s signals
We eat for many reasons, sometimes because the food is delicious, sometimes because we are being polite and want to show our thanks by enjoying everything dished up.
During the holidays, it is especially helpful honoring your hunger and fullness cues. Your body will tell you when you’ve had too many rich meals in a row and will ask you to eat less or make lighter choices.
If you eat too much at a meal, you will feel less hungry at the next meal. Listening to your internal signals is a skill that one has to practice, the holidays are a great time to practice as many people tend to overeat. You are allowed to feel your fullness and find the “just right” level at which to stop eating.
5. Say yes to everything, yes you read right
My version of everything in moderation is to allow yourself the foods you want, ideally balancing fun, festive foods with the types of food we know will help us feel good. Ice cream is great, but an all-ice cream diet will likely leave you feeling sluggish.
Enjoy festive foods with friends and family as one part of the memories. Be present and mindful and focus on more than just the food and really embrace a healthy holiday season!
Easy Holiday Recipe
A Sweet and Savory salad
Take a salad and add in equal parts of chopped nectarines, tomatoes and torn mozzarella.
Then dress the salad with balsamic vinegar and black pepper.
Optional: place on top of a bed of rocket leaves and add torn basil leaves if desired.
Who is the author?
Nathalie Mat (featured in the main photo) is a registered dietitian and spokesperson for the Association for Dietetics in South Africa (ADSA).
Keep reading for more tips on better health
7 Longevity Habits To Adopt While At Home This Festive Break
