Harvard’s Tips For Healthy Holiday Eating
With all the festive treats the holidays have to offer, as well as the stress that comes with this time of year, most people wait until January to start eating healthier. But Harvard Health, and some experts say this is actually the ideal time to adopt new healthy habits. “The dietary changes you make now can help you manage the stress and avoid overindulging in holiday fare,” explains Teresa Fung, a registered dietitian with Harvard’s T.H. Chan School of Public Health. “Plus, by practicing healthier eating, you can begin the new year with momentum and motivation.”
Fung recommends these strategies for healthier holiday eating patterns that can give you a jump-start for a healthy 2023:
Focus on portion control and mindful eating – Lots of us overeat during the holidays because there are so many tempting food choices and parties with inviting spreads. So Fung suggests practicing mindful eating – focusing on eating slowly and savoring the flavors so you notice when you’re full and are less likely to overeat. She also advises portion control so you still get to enjoy the goodies you want, just a small amount of each.
Push the plants – Load up on fresh fruits, vegetables, whole grains and use healthy oils to get plenty of fiber, vitamins and minerals that help lower blood pressure and maintain a healthy weight. Eating more salads, adopting one day a week to eat vegetarian all day, and trying new plant-based recipes can all help.
Get spicy – Not only do they add flavor to your cooking, many spices have antioxidants, flavonoids and other beneficial compounds that can help regulate mood and inflammation. Get creative and try experimenting with your own spice mixes. Fung points out, “You don’t have to know what you’re doing, just give it a try and enjoy your creation.”
Go light on the alcohol – According to one survey, the average adult has three alcoholic drinks daily during the holidays, which isn’t great for health. And then there are the calories to consider. A serving of beer, wine or liquor can have between 120 to over 200 calories, which all add up and show up on the waistline. After one or two glasses of celebratory cheer, Fung suggests switching to a sparkling water with fruit juice that she says can “help keep you from drinking too much and help you realize you can still enjoy social settings without alcohol even after the holidays are over.”
Source: Harvard Health
