Many people say that eating healthy during the holidays is impossible: There are just too many opportunities to give in to temptation.
There’s the leftover Halloween candy.
There’s the turkey dinner and all of the fixins’ — that can add up to 4,500 calories for the average person — including appetizers, drinks and dessert.
And, then, of course, there’s the Thanksgiving leftovers.
Plus, there are Christmas goodies throughout most of December, and, of course, New Year’s Eve parties, too.
It can be hard to stick to a healthy eating routine.
This year has been particularly challenging because being stuck at home — to learn and work — has created too many opportunities to indulge. The added stress also fuels cravings.
Mainstream media has given a name to the recent weight gain many have experienced. It’s called the “Quarantine 15.”
So, here are some changes that you can make now that will help you not only with the “Quarantine 15,” but also will set you up for year-round success.
Practice mindful eating, not mindless eating. Mindless eating means you have little awareness of what you’re consuming. Mindful eating, on the other hand, means putting your full attention into what you are eating — when you eat, there’s no TV, no browsing on an electronic device, no online shopping, working, reading or other activities.
When you are fully aware of what you are eating, you are more likely to eat healthier food and eat healthy portions.
The author of the book “Mindful Eating” says that we make about 250 food decisions every day, not just on what we’re going to eat, but where we’re going to eat — on the couch or at the kitchen table? We also decide if we’re going to eat out of a bowl or a bag. We decide how much we’re going eat, one serving or two. We also decide whether we will be eating alone or with someone else. And, we’ll decide when we are going to eat.
Are you being mindful of these decisions?
Pay attention to your daily environment. Are you surrounded by highly processed food? Is your kitchen table welcoming or cluttered? Do you have a structured eating routine, or is your routine just mindlessly eating sweet or salty convenience snacks at your work desk?
Set yourself up for success. Here are some simple steps to help:
- Be a wise consumer: If you don’t put junk food in your shopping cart, it won’t end up in your house. Remove all junk food you currently have at home.
- Stay hydrated. The part of the brain that signals thirst and hunger is similar, and it’s easy to confuse them. Your body may just want water instead of a snack. Stay away from sugary beverages.
- Give your stomach 20 minutes to communicate to your brain that you’re full. Don’t have second servings or dessert right away because there’s a chance the first serving was satisfying enough if you give yourself time to recognize this.
- Eat slower. Put down your fork/spoon/sandwich as you chew (both hands should be free) instead of having the next bite ready to go before you even finished the one you’re on.
- If you’re on the go, take snacks with you. Keep a snack in your bag to avoid the impulse of fast food and vending machines.
- Keep your snack nutrient-packed: Think nuts, fruits and veggies.
- Mindless snacking may cause excess weight gain, so eat during breaks instead of while you work or watch TV
- Portion out snacks: Pour a handful into a bowl and put the bag away. Wait the 20 minutes and you’ll likely realize that you’re full.
- When at a holiday gathering, have just two or three bites of dessert and eat slowly. You’ll realize that’s all you need to satisfy your sweet tooth while indulging with friends and family.
- At home, surround yourself with healthy options and make healthy decisions. And, once it’s safe to do so, surround yourself with family and friends, and indulge in a healthy amount of the occasional treat. Just a few bites will go far.
By Shari Bresin
Alisa Boderick, Pasco County Extension intern, contributed to this column.
Shari Bresin is the Family & Consumer Science agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County.
Almond cranberry trail mix
Recipe courtesy of Alisa Boderick, Extension intern
Make this trail mix at home and portion it into baggies.
Ingredients:
2 cups whole unsalted almonds
1 cup dried cranberries
1 cup raisins
Directions:
Combine ingredients in a bowl and mix.
Pour ¼ cup into a plastic bag for an on-the-go snack.
You also can add options such as pumpkin seeds or whole grain cereal.
Source: Alisa Boderick, Pasco County Extension intern
Published September 30, 2020
