Fri. Feb 3rd, 2023
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New Year with four holiday eating tips

New Year with four holiday eating tips, Many people put off starting a healthy diet until the first of the year. After all, the holidays are stressful and include eating larger portions of fatty festive foods.

But push that concept away because now is a great time to start new habits. In order to manage stress and prevent overindulging in holiday fare, Teresa Fung, a registered dietitian at Harvard’s T.H. Chan School of Public Health, advises making dietary modifications now. Additionally, by adopting a healthier diet, you may start the new year off on the right foot.

4 keys to healthy holiday eating patterns

Fung offers four excellent tips for eating better food that might help you get started on a healthy 2023.

Put an emphasis on mindful eating and quantity control. Due to the tempting food options and greater amounts during the holidays (think family feasts and party spreads), people frequently overindulge. This is a great opportunity to work on portion management, adds Fung. Take a modest slice of each cake, for instance, if there are three served at the party and you enjoy all of them. You may indulge in a range of treats without going overboard, according to Fung.

A chance to practise mindful eating, which can help prevent overeating, is provided by dining in large groups. Fung advises to “concentrate on eating carefully and savouring the flavours, and pause to converse and socialise.” You are less likely to grab second or third helpings because the slower pace gives your body time to process what you’ve eaten and tell your brain that you are satisfied.

Forcing the plants. Give plant-based foods top priority when planning your Christmas menu. For instance, the MIND and Mediterranean diets place a strong emphasis on whole grains, fruits, and vegetables as well as the use of healthy fats. These diets are filled with nutrients like fibre, vitamins, and minerals. That help control blood pressure and keep weight at a healthy level (both welcomed gifts during the holidays).

The holidays are a perfect time to start making the switch to a plant-based diet

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because you’ll be cooking more frequently and frequently need new food ideas, advises Fung. Here are several methods for starting to live a plant-based lifestyle.

Here are several methods for starting to live a plant-based lifestyle.

Consume more salads:

You can make big quantities of them, making them ideal for holiday gatherings and family meals. According to Fung, “another strategy is to add a side salad to at least one per meal.”

Make one day a vegetarian day:

Go vegetarian once a week and eat only fresh produce, whole grains, and legumes for the entire day. Without feeling under extreme pressure to do it constantly, this can help you recognize the kinds and quantities of things you need to eat, according to Fung. Once you feel more at ease, try two days each week. Consideration of particular meals or foods for particular days of the week, such as Whole-Grain Wednesdays and Stir-Fry Fridays, is a pleasant choice.

Test out new recipes:

Making one new vegetarian dish per week might make dinner preparation easier. Internet users can find a lot of quick, wholesome meals, according to Fung. Find a recipe that employs items you enjoy and only needs a few simple steps or basic cooking knowledge.

Spicy up:

The holidays are the perfect time to increase your intake of spices because there will be so much extra baking and cooking. Many spices are rich in antioxidants, flavonoids, and other healthy substances that control inflammation and mood. According to Fung, there are several spice blends that incorporate different spices and may be used on all different types of meals, including poultry, soups, and side dishes. Even better, try experimenting with your own spice blend. You don’t need to be an expert; just give it a shot and take pleasure in your work, advises Fung.

Don’t drink too much alcohol:

According to one study, three alcoholic beverages are consumed every day by the average adult during the holidays. Additionally, a recent study contends that even one drink per day may increase one’s risk of cardiovascular disease. The increased calories should also be taken into account. Calories per serving vary depending on the type of drink (beer, wine, or spirits) and the quantity.

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Fung advises switching to sparkling water or a cocktail comprised of one-third fruit juice. And two-thirds sparkling water after one or two drinks if you do enjoy raising a glass of joyful cheer. This can help you understand that you can enjoy social situations without alcohol even after the holidays are over. She says, and it can also prevent you from drinking excessively.

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  • Put an emphasis on mindful eating and quantity control. Due to the tempting food options and greater amounts during the holidays (think family feasts and party spreads), people frequently overindulge. …
  • Push the vegetation.
  • Get spicier.
  • Don’t drink too much alcohol.

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