1. Snack on Cheese
& Veggies. Recent research by the Cornell Food and Brand Lab (publication
pending), shows that while snacking in front of the TV (or while distracted),
people are more likely to eat fewer calories and feel more satisfied when
munching on veggies and cheese rather than chips and crackers.
2. Slow Down. The
“oh-my-gosh-this-tastes-so-good-and-I-only-get-it-once-a-year” mentality can
sometimes lead us to overeat, which causes the “what-was-I-thinking?-I-am-so
stuffed-I-have-to-go-lay-down-on-the-couch” situation. Take time to truly enjoy
your favorite holiday treats and give your brain a chance to catch up with what
you are putting into your stomach. The 10th bite is never as
satisfying as the first.
3. Eat Breakfast.
Consistently skipping meals can play havoc with the body’s metabolism and
override the body’s normal signals of when to start and stop eating.
Incorporate protein & carbohydrate into a balanced, sustaining breakfast
that will set the stage for the rest of the day.
4. Enjoy your food.
Holidays are a time for treats, family, friends, and merriment. Instead of
spending time chastising yourself over your food choices, enjoy the season.
5. Little Plates.
Little Cups. Little Glasses. When
we eat and drink out of smaller containers, we tend to eat less. Love Egg Nog?
Don’t deprive yourself. Instead, enjoy it out of a small cup.
6. Go Easy on
Variety. The more variety, the more we tend to eat. Instead of 6 side
dishes for your holiday dinner, pick your 3 favorites.
7. Move More.
Engage in active events with family and friends. A Christmas morning or evening
walk, a game of charades, help do the dishes, play with kids. Is it a white
Christmas year? Pull out the shovel.
8. Drink up.
Sometimes, it’s easy to confuse huger with thirst. Remember to drink water
throughout the day. If drinking water in the winter is a tough sell, opt for a
warm herbal tea to keep you warm and topped off with fluids.
9. Make healthy
snaking fun for kids. Kids love to make connections. If they know that
Santa’s reindeer are big fans of carrots so that they can "see the rooftops to
land safely", maybe that’s the key to your child enjoying a carrot too.
10. Out of sight, out
of mind. For many people, limiting the visibility of foods that they don’t
want to eat helps curb the suggestion to indulge.
11. Listen. Our
bodies actually have pretty good internal indicators of when to start and stop
eating, but we often don’t listen. Instead, we eat past the point of feeling
satisfied, and we often allow ourselves to get too hungry. Take time to check
in with your body and you may eat less.
12. Share. Extend the spirit of the season to what
is on your plate. Split dishes at restaurants, share leftovers with friends.
Have a Very Happy Holiday!
-Kristi & The Dairy Council of UT/NV
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