Ask the Intern-
Holiday Eating
Let’s be honest.
The holidays are a great time to enjoy family, friends
and good food. However, this is also a time where lifestyle goals may be put to
the test. Having a plan going into this season can relieve some of the stress.
Here are a few tips to keep in mind when making your plan for the holidays:
1.
Plan to keep journalling. Thinking about ditching your
journal for the holidays? The temptation can be great, especially when your
regular routine is changed. This might be a good time to reflect on the reasons
you are journalling. Recording intake, activity or emotions makes us aware of
our behavior. Journalling in and of itself can be enough to improve what we
eating or increase activity. Journalling during the holidays can be great
learning experiences allowing us to recognize differences in behavior during
these times. If you do one thing and one thing only during the holidays,
consider journalling. Download a copy of our 3 Day Food Journal by clicking here.
2.
Plan to enjoy your favorites. Special events and family
gatherings tend to center around food. Planning to resist all of the high
calorie goodies offered may be an unrealistic goal. On the other hand, planning
to eat everything you want may make it difficult to pick up where you left off
before the holidays. Try to find a compromise. When going to family gatherings
or dinners, take some time to look at everything offered before you dish up.
Choose one or two of your high calorie favorites and fill the rest of your
plate with healthy food from the 4 food groups.
3.
Plan to have regular meals. The holidays can be a busy
time when meals may be skipped. Skipping meals makes it hard to stay on track
with lifestyle goals. It is also a difficult habit to get out of after the
holidays. Instead of “saving” calories for big meals, eating regularly before
the meal can help keep you full and prevent you from overeating. Whether you
are at home, on the road or staying with relatives, plan to have regular meals
and snacks during the day. Download a copy of our Meal Plan template, here.
4.
Plan to say no (thank you). It is likely not everyone
you see this holiday season will know about your lifestyle goals. People tend
to be more generous during the holidays which leads to more offering of food
and drinks. Do not underestimate the power of the phrase “No thank you, I’m
full”. If you find you need more support during the holidays, talk to your
family or friends about the things you are working on.
Having a plan can give you more confidence going into the
holidays. Use these tips or create your own to stay on track with your
lifestyle goals during this time. Most importantly, find out what works for you
and enjoy the season.
~ Sara Knodel is a Dietetic Intern at the Leduc Beaumont Devon Primary Care Network.
