Serving the Lowcountry and Coastal Empire of Georgia and South Carolina.
Thursday, November 14, 2024
For many of us, the holidays are synonymous with rich, decadent, and plentiful foods. With so many delicious offerings we seldom see during the rest of the year, it’s easy to overindulge and feel worse afterward. If you have several gatherings lined up this season, these indulgences can add up, leading to weight gain.
Here’s the good news: Rather than fear them, we can embrace special occasion treats with the intention to avoid gaining weight. Here are some tips to consider.
Mindful eating is the practice of paying close attention to your body’s hunger cues and the food you’re consuming. This is a great habit to adopt at any time, but especially during the holidays. It’s even been associated with reduced binge eating and weight loss over time.
Here are some mindful eating strategies to try:
As with foods, there’s usually no harm in enjoying seasonal imbibements — so long as it’s in moderation. But drinking too much carries its own health and safety risks, and from a dietary perspective, all alcoholic drinks come with their own caloric heft, and can spike your appetite and cravings. Since alcohol lowers inhibitions, it may also make you more likely to overindulge. If you do choose to drink, alternate your beverages with water, and stop after one or two.
Salty side dishes, sweet desserts, and calorie-rich appetizers are all delicious, but holiday spreads generally don’t include the most nutrient-rich options. But if you balance your plate appropriately, you can still control your intake of calories, salt, fat, and sugar.
Protein, in particular, is best for satisfying your appetite, so start here first. Some lean options to consider are meat, fish, low-fat dairy products, tofu or tempeh, beans, and nuts. From there, you can fill your plate with vegetables, which tend to pack more nutrients with fewer calories, and finally, a small portion of your carbs of choice. This might mean having to forgo a dinner roll in favor of mashed potatoes, but it’s a worthwhile sacrifice – after all, you might want some room for dessert, too.
Having an empty stomach is an almost guaranteed way to set yourself up for overindulging. A small meal or filling snack before your next get-together can extinguish your appetite just enough. Again, look to protein to keep you full: Grab a yogurt, protein bar, or nuts and cheese before your gathering. As an added bonus, your stomach won’t be rumbling if the turkey (or tofu) is taking longer than expected.
Though you’ve probably heard it before, it bears repeating: No amount of exercise can make up for a consistently poor diet. But staying active can help you offset occasional overindulgences during the holidays. Whether it’s a game of catch in the yard, a family walk, or a quick session at the gym, be sure to make time for movement this season.
Holiday meals are just one small aspect of your diet overall, but your long-term eating habits have a big impact on your health. At SouthCoast Health, we are your partner for better living. Our primary care physicians can help maintain your individual health goals and monitor for any potential health concerns. Our registered dietitian can help you get your eating habits on track for a healthier lifestyle. Request an appointment with one of our providers using our online scheduling tool or by calling 912.691.3600.
Whether you are looking for a primary care doctor or a pediatrician, or another medical specialist, SouthCoast Health has you covered with its wide range of world-class healthcare services, available throughout the Coastal Empire and Lowcountry. SouthCoast Health has 120 physicians and medical professionals in 18 locations in Savannah, Richmond Hill, Pooler, Rincon, Baxley, Hilton Head, Hinesville, and Statesboro. SouthCoast Health offers comprehensive medical services including: Family Medicine, Internal Medicine, Pediatrics, Allergy and Asthma, Cardiology, Endocrinology, Eye Care, Imaging, Infectious Diseases, Nephrology, Neurology, Physical Therapy, Podiatry, Surgery, Clinical Trial Research Studies, Diabetic Self-Management Training Sessions, Dietetic Counseling, High-Risk Breast Cancer Clinic, Laboratory Services, Massage Therapy, Optical Shop, Pharmacy, and Urgent Care.
SouthCoast Health has 120 physicians and medical professionals in 18 locations in Savannah, Richmond Hill, Pooler, Rincon, Baxley, Hinesville, and Statesboro.
