With the holidays right around the corner, it’s important to be aware of the kinds of foods you’re eating and the amounts. We’ve assembled this quick and dirty guide to help you stay mindful of what you eat–while not missing out on any of the good stuff!
Check your list twice for fruits and veggies
During the holidays, we tend to find ourselves surrounded by cakes, cookies and pies (oh my!). While you shouldn’t deny yourself a little joy in the form of powdered sugar, it’s important to remember to eat the good stuff too! Hit up the veggie tray (go easy on the ranch), before making your way to the sweets. When in doubt, check out this //www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_455757.pdf" target="_blank" rel="noopener noreferrer">holiday eating guide by the American Heart Association.
Rudolph with your nose so bright...don't you drink your calories, eat them alright?
We all love a cold glass of (spiked) eggnog or a delicious pumpkin spice latte. But before you indulge, consider the amount of //blog.myfitnesspal.com/so-you-want-to-stop-drinking-your-calories/" target="_blank" rel="noopener noreferrer">calories you’re drinking. Would you rather drink a refreshing glass of water (with zero calories) and then eat that extra slice of pumpkin pie, or would you rather skip that last piece of pumpkin pie and fill up on the eggnog? Personally, I’m skipping the nog!
Tis the season to eat responsible portions
This can be tough. Holiday foods only happen a few times a year, so we all like to get them in while we can. That being said, stuffing yourself is never a good idea. So eat mindfully and take time to enjoy your food and then focus on socializing. Have one serving (instead of two or three) of a couple of your favorite goodies, and take your time to eat and taste them (there's nothing like being at a cocktail party and not even realizing you've shoveled down the dessert without even tasting it!). When you’re done, relax for a few minutes before deciding to go in for seconds. You might find that you’re content with what you already ate.
Deck the halls with calcium not salt
As a general rule, never add salt! Salt is a flavor enhancer and is therefore a common additive in many of our favorite holiday foods (such as
//www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_455757.pdf">soup, poultry, breads and rolls). The higher the level of salt in our bodies, the more calcium we lose via urination. If we don’t have enough calcium present in our blood, then our bodies will leach the calcium from our bones. This is especially important if you have osteoporosis, or are at risk of developing it. Be mindful of how much salt you’re consuming, and when in doubt sprinkle a little Cal-EZ in your snack or beverage!
Walkin in a winter wonderland and staying active through the holidays
Just because it’s cold doesn't mean you should stay inside curled under a blanket. Take a walk, go sledding, try your hand at ice skating, do a workout tape or join a gym! Staying active will help keep you healthy and fight any extra calories you may be consuming. Going outside during the fall and winter months is also important for you to maintain healthy vitamin D levels. However,
//www.bostonmagazine.com/health/blog/2013/01/11/vitamin-d-sun-winter/"> if you live farther north (like Boston) you should consult your doctor about taking a vitamin D supplement because the angle of the sun in winter, won’t allow the right kind of rays through the atmosphere for your body to make vitamin D. If this is the case where you live, talk to you doctor about adding a calcium and vitamin D supplement like Cal-EZ to your winter diet.
What do you do to enjoy the holidays while also making your health a priority?