A healthier way to enjoy the flavors of the season

With the holidays quickly approaching, you may be worried about how to stay on track with your health goals and maintain a healthy diet when food plays a large part in holiday traditions. With so many opportunities to indulge this month, here are a few ways to enjoy your favorite dishes without overdoing it.

Healthy Eating Guide

• Stick to Your Schedule – Maintain your usual mealtimes as much as possible to help control your blood sugar. Avoid arriving at gatherings overly hungry by eating breakfast and healthy snacks beforehand.
   
• Enjoy Pre-Party Snacks – Choose healthy snacks to eat before gatherings that combine fiber-rich carbs with protein, such as apple slices with peanut butter, hummus with vegetables, Greek yogurt with berries or a hard-boiled egg and fruit.
   
• Bring a Healthy Dish – If you’re concerned about carb-heavy options, bring a dish you enjoy that features fruits or vegetables.
   
• Build a Balanced Plate – When you’re filling your plate, include a variety of food groups and be sure to add color with fruits and vegetables. If your plate looks beige, it needs more variety.
   
• Manage Portions and Priorities – Focus on the foods you truly enjoy and skip items that are less interesting to avoid overeating. For high-carb items like potatoes, rolls, pasta and desserts, keep portions small. If you’re a sampler, take smaller servings of each item.
   
• Practice Mindful Eating – Slow down and savor your food – notice flavors, textures and colors. Chew thoroughly and listen to your body’s fullness cues. Aim for satisfied, not stuffed.
   
• Share or Downsize Desserts – If multiple desserts tempt you, share with someone or take small portions.
   
• Avoid Lying Down After Eating – After eating, wait 2–3 hours before lying down to reduce discomfort and acid reflux.
   
• Pay Attention to Beverages – Eggnog, juice, soda and alcohol are high in sugar and calories. Alternate alcoholic and sugary drinks with water or flavored seltzer. Always eat food when drinking alcohol as it can spike your blood sugar and increase appetite.
   
• Stay Active – Incorporate movement in the days leading up to gatherings. Take a walk, play a family game, or join a holiday-themed run. Even short bursts of activity can help improve your metabolism and overall wellness.
   
• Remember to Enjoy the Moment – Food plays a large part in tradition and comfort, but the real joy is sharing time with loved ones. Remember to savor the experience without overindulging.

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