Who says you can’t stay on track AND enjoy the holidays?

Fall is absolutely my favorite season. Back home out west, the leaves are changing from green to the most beautiful red, orange, and yellow. Has anyone seen a Gingko Biloba tree in its full fall glory? Absolutely the most beautiful yellow that instantly gets me in the mood for the holidays. Here in Florida, I look forward to my St. Augustine grass going dormant for the winter (no more mowing every week!) plus the most amazing weather. I imagine most of us would agree that the onset of the holidays signifies the sharing of many wonderful meals with our friends and family. While holiday meals surely warm the heart, navigating food choices these next few months can be a challenge for those wanting to stick to their goals. This then begs the question, what are your health goals for the holiday season

Whether it is preventing weight gain, avoiding overeating, connecting with people, staying active, or reducing stress, planning ahead can be beneficial. It is important to point out that the nutrition and lifestyle goals consistently taught throughout the year here at SABP remain constant throughout the holidays as well. For instance, we recommend adequate fluid intake, protein-focused meals with plenty of non-starchy vegetables. We recommend keeping the starch and grains to a minimum. We also advocate for daily physical activity. Trust me when I say that all of these goals can still be obtained while simultaneously enjoying holiday meals.

Here are a few tips that may help keep you on track:

1. Have a well-balanced healthy breakfast and/or lunch. Heading into dinnertime super hungry is a recipe for disaster. It is easier to make poor food choices, overeat, and eat too quickly when you’ve skipped meals and have hunger. 
2. Fill most of your plate with protein and vegetables. Eat the healthiest foods first and you’ll have less room for the rest.
3. Stay up on fluid goals and avoid fluids with added sugar. Adequate hydration can help keep you feeling satisfied longer.
4. Keep dessert portions to a minimum. Try to keep dessert calories to no more than 150 kcals and have some nutritional value like dark chocolate, fruit, dried fruit, and nuts. 
5. Slow down, practice enjoying the company, and placeless emphasis on the food. Focusing on the conversation and putting your utensil down between bites will help you eat less by giving your body adequate time to release the satiety hormone and your brain to recognize fullness.
6. Stay positive: some days you’ll have more discipline than others. If you overeat one day, let it go. Tomorrow is a new day!
7. Stay active or increase your activity. Taking a walk after your meal will support healthy blood sugar regulation.