There's going to be so much glad tidings and holiday cheer going around the next couple of weeks that you might find it difficult to fit into your party clothes on New Years Eve. While all the yummy goodies are part of what makes the holidays so special and fun, it's important to make sure that you don't start next year doing a less-than-jolly Santa impression. So amid all the eggnog toasting and cookie making be sure to do a few simple things to ensure that you start next year off with a song and not a wimper.
1.
Use a smaller plate/glass: Studies have shown that the larger your portion size, the more you will eat [1]. A smaller plate or glass can be automatically limiting of your portion size and therefore help you eat a smaller portion of mashed potatoes instead of a mountain.
2.
Eat at a table: It may not be feasible at every holiday occasion this year, but whenever you have the opportunity, sit down at a table to eat. Focusing on what you are eating will help you avoid the mindless-grazing trap as well as give you a better idea of how much you are actually consuming.
3.
Eat the healthy stuff first: I'm sure you've heard this before, but it's true, eat healthy (and low calorie) fruits and vegetables first before you go back and load up your plate with the more decadent dishes. Research supports the idea that consuming low-calorie foods first will help you consume less of the calorie-dense foods later [1]. But beware! Dips for fruits and veggies can pack a heavy calorie punch so keep them to a minimum.
4.
Drink Water: I've said it before and I'll continue to say it,
water is important stuff! Drinking water before and during meals has been shown in numerous studies to reduce caloric intake, prevent weight gain, and assist with weight loss [2]. So pour yourself a tall, refreshing glass of water and indulge!
5.
Watch out for Nuts: There's everywhere this time of year - hiding in cookies and green beans and stuffing. Don't get me wrong, nuts are a fantastic source of healthy fats and are an excellent part of a healthy diet. However, nuts are best eaten in smaller quantities because they are calorically dense. A serving size of most nuts is around two tablespoons [3], and it sure doesn't take many roasted chestnuts to equal that amount.
Nobody wants to spend the Holiday Season worrying over everything they eat. This is the time of the year to celebrate and be merry. However, by being just a little more mindful about your eating habits you can carry a joyful spirit into the new year instead of added pounds.
Check out the Blog on Tuesday for some great healthy snacks for holiday parties!
Happy Holidays From UNSA!
References:
1- Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: implications for weight management.
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.
2- Dennis EA, Flack KD, Davy BM. Beverage consumption and adult weight management: A review.
Eat Behav. 2009 Dec;10(4):237-46. Epub 2009 Jul 16.
3- American Dietetic Association. Food Nutrient Data for Choose Your Foods.
Exchange Lists for Diabetes, 2007.
Photo Credit: Mike Lorenzo via www.sxc.hu
