Healthy Eating/Healthy Holidays
Healthful Hints
Hope your winter season has you feeling merry and bright! Here are some more healthful hints courtesy of the Healthy Nurse, Healthy NJ team and Prevention magazine (Harrar, 2013).
- It’s ok to eat on smaller plates. (True story-a dinner plate from the 40’s has a smaller diameter than the plates of the present day.) Also, be mindful of that glass of alcohol. Do not fill a larger glass but choose a smaller one because those calories add up, too.
- Don’t eat with your mouth full. It’s not just because Mom said so. Taking smaller bites, swallowing and clearing your mouth will slow the meal and you get to have conversation with those folks seen only during the holidays.
- Keep the portion sizes in check. Small portion of starches, moderate portion of protein, and large portion of fruits and veggies with some all important healthy fat should fill your plate. Don’t forget about a doggie bag for tomorrow.
- Don’t skip meals to ‘save those calories for later’. This may just lead to overeating later.
- Try some relaxation. Listen to the music of the season or bundle up for a quick walk alone or with a loved one. Even a trip to the bathroom can offer a bit of quiet away from the hustle and bustle.
- Don’t eat if you plan to leave soon. This will help you keep away from eating too close to bedtime.
- (One we’d like to add) Don’t forget the healthy fats. Healthy fats keep us feeling fuller longer, our digestion working more efficiently, and add great flavor. Using olive oil, grass fed butter, nuts, and cheeses are great additions, but moderation please. A handful of almonds (or your favorite nuts) goes a long way (Mayo Clinic Staff, 2018).
Cheers,
Mary Ellen Levine, Munira Wells and the Healthy Nurse Healthy New Jersey Team
References
- Harrar, S. (2013, November 20). 16 Simple ways to eat less. Prevention. Retrieved July 8, 2018 from https://www.prevention.com/life/g20429591/how-to-eat-less-and-be-mindful-about-meals/?slide=1
Mayo Clinic Staff. (2018). Dietary fats: Know which types to choose. Retrieved July 8, 2018 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
