Just weeksÂ before Christmas and already weâ€™re salivating. Christmas is a wonderful time to celebrate with family and friends, but it is also a time when most of us over-indulge. If you want to avoid gaining extra pounds or sufferingsugar hangovers this year, follow these 9 tips on eating healthy during the holidays. Your body will thank you for it.
1. Eat a healthy meal before you go to the party
Preparing yourself a meal high in healthy sources of protein, veggies and a few complex carbs before you
head out to a buffet means that youâ€™ll be less likely to pig out at the buffet!
2. Watch your plate
Remember youâ€™re likely going to eat as much as you put in front of you. Pick a smaller plate and glass.
Share large meals with a friend and take the left overs home. Serve less = eat less!
3. Decrease the carbs, boost the fiber!
Avoid the â€œwhiteâ€ foods (ex. White breads, potatoes, white rice) as these will often make you feel bloated and tired
after you eat them. Make carbs the smallest portion of your plate, and choose whole grain options instead.
4. Drink a glass of water between each plate
Having a glass of water between plates will help keep you hydrated and will make you feel more full,
encouraging you to avoid seconds and thirds!
5. Wait before you go for a second serving or desert
Allow 20 minutes before going back for another serving so that the hormone leptin has sufficient time to
signal the brain and tell the body that it has had enough to eat, producing a feeling a satiety.
6. Drinks count too
Loads of calories that are often not accounted for are hidden in our drinks! Remember:
1 can of cocacola = 39g of sugar! Thatâ€™s 10 cubes of sugar!
1 cup of eggnog = 224 calories, 10g of fat, 21g of sugarâ€¦add the rum and youâ€™ve just doubled the calories and sugar.
Choose WATER instead of soda drinks, tea instead of those creamy drinks, and use rice/soy/almond
alternatives when you can.
7. Go easy on the sweets
Remember: first bite tastes exactly like the last. You donâ€™t need a huge amount to satisfy your craving. Eat
only when desiredâ€¦not just because theyâ€™re available!
8. Smart selection is key
Avoid foods that have been fried, battered, or greasy. Choose foods that have been steamed, baked,
Avoid foods that have creamy sauces as these are often very high in calories and unhealthy fat.
9. Take your time and enjoy your food!
Eating slowly not only allows us to enjoy and savor the tastes, textures and pleasure food can give us, but it
also provides our digestive system time to effectively digest our food. It also gives our brains time to send
signals of satiety to prevent eating when weâ€™re not hungry.
Following these 9 tips will not only allow you to enjoy the Christmas festivities without suffering the next day, they will
lay the foundation for good eating habits for the future.
For more information or to book a consultation with Dr. Arjomand please speak with the receptionist, or call 416-361-6000. Alternatively,Â you canÂ book an appointment online!