Dietitian Reveals 3 Secrets to Eating Smart During the Holidays
Ah, the holiday season! A time for celebration, family gatherings, and of course, an abundance of delicious food. It’s easy to get caught up in the festivities and indulge a bit too much. I remember one holiday when I found myself reaching for yet another serving of pecan pie, only to realize later that my jeans felt just a tad tighter. We’ve all been there, right? That’s why I was intrigued when I came across some expert advice on how to enjoy the holidays without overindulging.
Enter Emily Feivor, a registered dietitian at Long Island Jewish Forest Hills Hospital, who has shared her wisdom on navigating the holiday feasting frenzy. Her tips are not about depriving yourself but about making smarter choices so you can indulge guilt-free. With her guidance, you might just find that sweet spot between savoring your favorite treats and staying mindful of your health goals.
In this article, we’ll dive into Feivor’s three secrets to eating smart during the holidays. Whether you’re hosting a party or attending one, these tips will help you manage your portions and keep those pesky holiday pounds at bay. Let’s explore how you can enjoy every bite without the post-holiday regret!
Key Takeaways
- Balance your meals with a variety of food groups to stay satisfied.
- Pay attention to portion sizes to avoid overconsumption.
- Plan and prepare meals ahead to prevent mindless snacking.
Create Perfect Snack Pairings
Feivor’s first secret is all about creating balanced snack pairings. The idea is to combine different food groups to keep your meals satisfying and nutritious. Have you ever noticed how eating just one type of food doesn’t quite hit the spot? By pairing foods like fruit or whole grains with protein or healthy fats, you’ll feel fuller longer and less tempted to raid the fridge later.
Some simple combinations include a small apple with a tablespoon of nut butter or even three cups of air-fried popcorn with low-fat string cheese. These snacks offer a great balance of carbohydrates and protein. If you’re looking to use up some leftovers creatively, consider adding turkey or bacon to a rice cake spread with low-fat cream cheese. And for those leftover latkes? Top them with smoked salmon and fennel or mix up low-fat Greek yogurt with chives and garlic powder.
Watch Your Portion Size
The second secret Feivor shares is the importance of watching portion sizes. It’s easy to go overboard when you’re surrounded by all your favorite dishes. However, keeping portions in check can make a big difference in managing calorie intake. Feivor suggests aiming for meals that are around 200 calories each, which is reasonable for most people aiming to maintain their weight during the holidays.
A practical way to measure portions is by using your hand as a guide—a handful of veggies or fruit usually equals about one cup. For proteins like chicken or fish, aim for a portion that’s roughly the size of your palm. Nuts should be limited to about a small handful as well, which is approximately one ounce. Remember that even small tweaks in portion sizes can have a significant impact over time.
Plan Ahead
The final secret revolves around planning ahead. When everything’s prepared in advance, it’s much easier to make healthier choices rather than grabbing whatever’s convenient (and often less healthy). Feivor emphasizes that having fruits and vegetables prepped and ready makes it more likely you’ll reach for them when hunger strikes.
If plain veggies don’t excite you, try incorporating them into an omelet with leftover bacon and egg whites for added flavor and protein. Another option is whipping up a cold salad using cucumbers, tomatoes, olives, and any leftover turkey you might have on hand—drizzle with a light balsamic vinaigrette or Greek dressing for extra zing.
Final Thoughts
The holidays are truly special times meant for enjoyment and cherished memories with loved ones—and food plays a huge role in these celebrations! By following Emily Feivor’s insightful tips on balancing meals through smart snack pairings, monitoring portion sizes carefully while planning ahead thoughtfully—you’ll be able not only survive but thrive this festive season while keeping those extra pounds off bay effortlessly!
So go ahead—savor every moment without guilt this year! Remember: It’s all about moderation rather than deprivation; enjoy responsibly by making informed decisions regarding what goes onto your plate each day during festivities ahead!