Mindful Eating During Holidays

we face an abundance of food choices every day, particularly during the holiday season, the season of family & friends’ gatherings. On top of that, distractions such as televisions, computers, and smartphones have shifted our attention from eating, resulting in overeating and weight gain. Here are some recommendations to eat smart and avoid the extra calories:

• Eat more slowly and chew thoroughly.
• Avoid distracted eating: don’t watch television or use your phone while eating.
• Control portions: try to eat smaller portionsand less often.
• Start with light and healthy dishes such as soups and salads.
• Fill your plate wisely by choosing low-calorie items, such as leafy green salads, vegetable-based dishes, and lean proteins, and taking smaller portions of the calories-stuffed foods.
• Curb your appetite with a healthy snack before going out.
• Don’t skip breakfast or lunch in order to avoid overeating later in the day.
• Stay away from munchies such as nuts or chips.
• Watch out for hidden calories in sauces, juices, appetizers, etc…
• Adopt the buddy system: split your dessert with someone, thereby cutting. the calories and fat in half and avoiding waste.
• Keep moving by taking a walk after a meal since physical activity might take a back seat during holidays.
• Leave the table once you finish your meal so you stay away from any temptations to continue eating.