FALL NUTRITION - Staying on Track During the Holidays

Published By Nutrition with Kimberly & Newport Boxfit


Sometimes it is hard to stay on track during the holidays with all of the temptations around so we have put together this list that will help you be successful and start off 2021 strong!


  1. Eat regularly. Don’t eat less the day of a big party so that you’ll have “room” to eat a lot later. Eat regular, small meals throughout the day. This will keep you from getting too hungry and overeating at the event.

  2. Eat before you go. If you’re worried about resisting the delicious but unhealthy foods at the event, eat a nutritious snack before you go. It will take the edge off your appetite and keep you from overeating.

  3. Use a small plate. Research shows we tend to fill our plates, no matter what size they are. So choose a small plate and you won’t be able to fit as much on it.

  4. Start simple. Fill your plate with veggies, fruits, green salads, and lean meats. If you see a yummy looking side dish that is high in calories, take just a taste of it. You can go back for more later, if you’re still hungry. Chances are, after filling up on all that healthy food, you won’t be too hungry. You’ll be better able to resist the casseroles and gravies that looked so good at first.

  5. Wait. After you’ve eaten your small plate of healthy choices, wait 10 minutes or so. This will give your brain the time it needs to tell your stomach if it’s full. Often, after that amount of time, our hunger cravings will be satisfied.

  6. Limit alcohol. When you get to the party, start off with a low-calorie, non-alcoholic drink, such as sparkling water or a diet soda. This will help quench your thirst. Alternate alcoholic drinks with non-alcoholic ones throughout the evening, and watch what your mixing your alcohol with for calories and sugar content.

  7. When you eat, eat mindfully. Savor each bite. Put your fork down between bites. Focus on the flavor and enjoy what you’re eating.

  8. Socialize away from the food. If you’re standing around talking at a party, do it away from the food. You’ll be less likely to spot something that you can’t resist.

  9. Find activities that don’t involve food. Take a walk. Grab a few family members and take a stroll around the neighborhood. Play football in the yard, or engage others in a board game. Take the focus off the food.

  10. Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.

  11. If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.

  12. If you slip up, get right back to healthy eating with your next meal.

  13. No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year. Your mom’s famous pumpkin pie maybe? Slow down and savor a small serving.

  14. Keep Moving. You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

  15. Get Your Sleep. Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.


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