University of California – Davis offers great advice to enjoy your December festivities without adding on extra pounds or suffering from indigestion. The following includes tips and tricks from pro nutritionists:
1. Eat Before You Go
Don’t go to a party with an empty stomach. Having some healthy snacks before going to a party can help reduce hunger and reduce the risk of overindulging. According to Harvard Health, “an excellent pre- party snack combines complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter.”
2. Start with a Salad
Starting your holiday meal with a simple salad can help increase your vegetable intake and keep your appetite in check. A colorful, simple salad with vegetables and fruits contains plenty of vitamins, minerals, and fiber which can help you feel full longer and have less room for other high-calorie foods. Bonus: Use salad dressing sparingly or not at all.
3. Chew More Before Swallowing
Chewing food longer at a slower pace before swallowing can reduce overall food intake. Chewing is an important part of the digestive process and may help increase the amount of nutrient intake from food. Eating slowly by chewing more can help increase your enjoyment of food, improve your digestion, and curb your caloric intake.
4. Think Before Choosing
Festive meals usually consist of a variety of delicious foods. Before choosing, look at all the dishes, and think about your favorite or must-try dishes. Start with small portions of each dish you choose and enjoy your food. If you still feel hungry after finishing your meal, take a break before you get another plate as it takes time for your brain to get the “I’m full now” signal from your stomach.
5. Watch the Liquid Calories
Beware of the calories if you plan to drink cocktails, hot chocolate, sugary sodas, or other traditional drinks during a holiday party. One cup of eggnog contains about 300 calories, and one cup of hot chocolate contains about 200 calories. Instead, you can have a glass of sparkling water with a splash of your favorite juice or wine. Between meals, you can drink water and save your holiday drinks for the meal.
6. Be active
During the holiday season, chat more with friends or family instead of sitting on the sofa or spending time in bed. Try not to stand next to the food table while chatting. Having a walk after your feast can help improve digestion, burn calories and improve heart health.
7. Enjoy the time with friends and family
Focus on the connection and conversations rather than the food.
May this winter season with family, friends and special memories bring you joy and happiness. Be safe!
Image credit: Alex Padurariu
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