The end of the year can be busy with various events, holiday celebrations and delicious comfort foods that can make it difficult to stay on track with your nutrition goals. However, there are several tips you can use to enjoy your meals while also practicing mindful eating and healthy habits.
- Use a smaller plate: By using a smaller plate, you don’t have to worry about overfilling it or feeling like you must finish everything on your plate. You can always go back for seconds!
- Take small portions: If you take small portions of each option, you will still be able to enjoy a little bit of everything and not feel too full afterward.
- Drink water: Keep yourself hydrated before, during and after meals. Try replacing sugary drinks with water, or drink a glass of water with every sugary/alcoholic beverage you have. This can help decrease your hunger, eliminate excess calories and quench your thirst.
- Increase movement: Try going for a short 5-10 minute walk after your meals to increase your serotonin (a mood-boosting neurotransmitter) and aid your digestive system.
- Prioritize lean protein and vegetables: Think about how you can fill your plate first with colorful vegetables and lean protein. When looking at what you’re choosing to put on your plate, it’s important to still make sure you’re eating all three macronutrients (protein, carbohydrates and healthy fats). Your lean proteins and vegetables check off two of those boxes automatically!
- Eat mindfully: Savor each bite. Notice the taste, texture and aroma. Observe your body and its fullness cues. Avoid mindless eating/grazing by adding items to your plate and then stepping away from the food display. Not only will this help you be more mindful, it will also bring you more enjoyment!
- Enjoy the company: Take your time eating, and appreciate the company surrounding you. Take breaks during your meals to put your fork/spoon down and catch up with those around you. This will allow your body to break down the food you’ve already eaten and give your stomach time to tell your brain it is full.
You can also change up some of your favorite meals by substituting ingredients with healthier alternatives. Below are a few easy — and very tasteful — substitutions for common meals and desserts!
- Replace cream with Greek yogurt or chicken broth to make a recipe less filling, cut out excess calories, and get a healthier portion of protein
- When cooking, use oils (olive oil, coconut oil, avocado oil) to incorporate healthy fats
- Love to bake during the holidays? Try using applesauce instead of oil or butter; doing so adds some natural sweetness and decreases your use of unhealthy fats
Utilize the above tips to foster nutritional success as you approach the new year. Bon appétit!
by Alexandra Bollinger
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