Holiday Healthy Eating

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Food is such an important part of the Holiday Season. Let's be honest, it is the BEST part! It brings families together and is a part of family tradition and culture. From Thanksgiving to New Years, many people struggle to maintain their weight. This could be for lots of reasons such as tempting treats, emotional overeating, or in anticipation of the "New Year New Me" mentality that will start January 1st. Here are some tips to help enjoy the holidays without unnecessarily avoiding festivities for fear of weight gain!

1. Don't forget about exercise
Try to be physically active daily for at least 20 minutes. It doesn't even have to be consecutive! The AHA recommends adults are physically active for 150 minutes/week. This can help release stress, maintain regular appetite, and allows you to stay in a regular routine throughout the busyness.

2. Make your plate colorful
Incorporate plenty of fruits and vegetables on your plate! Fruits and vegetables have micronutrients and fiber that your body needs to keep going! Remember MyPlate throughout the day to make sure you are getting all the necessary food groups.

3. Substitute while baking
Experiment in the kitchen by replacing oil with applesauce. Reducing the amount of sugar in recipes and add cinnamon, nutmeg, or allspice to add more flavor! Try non-fat Greek Yogurt
instead of sour cream. There are many other options on Pinterest!

4. It isn't all about the food
Enjoy time with friends and family over the Holidays and don't obsess about the food! This is supposed to be a joyous time and overeating once will not cause weight gain. Just remember balance and moderation and that there are no "good" or "bad" foods.

5. Choose beverages wisely
Alcohol, Egg Nog, Pumpkin Spice Lattes, soda, fruit punch, etc. should be consumed in moderation throughout the Holiday season. Limit alcohol to 1-2 drinks per occasion. US Dietary Guidelines recommendation is one drink/day for women and two drinks/day for men!

6. Don't go to parties hungry
It is not a good idea to go to a Holiday party without eating all day. When you are ravenous, it is easy to overeat and your craving for high fat, high sugar foods increases. Eat regularly
throughout the day to avoid overeating.

7. Ditch the "New Year New Me" diet!
Planning a diet and new exercise plan sets you up to overeat throughout the Holidays. Also, in the end, dieting is not sustainable and slows your metabolism, which eventually leads to weight regain (sometimes more weight than you lost). Instead choose to make mindful, intuitive choices that nourish your body all year!

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