{"id":8925,"date":"2020-12-15T21:47:49","date_gmt":"2020-12-16T02:47:49","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=8925"},"modified":"2021-10-30T05:05:43","modified_gmt":"2021-10-30T05:05:43","slug":"healthy-holidays","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2020\/12\/15\/healthy-holidays\/","title":{"rendered":"Happy, Healthy Holidays"},"content":{"rendered":"

By Brianna dela Torre<\/span><\/p>\n

For many, the holidays are celebrated with friends and loved ones, enjoying both the company and the food. While this year is different, with smaller gatherings both in-person and virtually, the tendency to overindulge in holiday meals may still remain. Rather than approaching the month of December with a deficit mindset, thinking about all the foods you will feel compelled to limit – can you take control of your plate by having a growth mindset instead? Enjoying December with this idea in mind can help to focus on all the pleasure the meals, friends and family bring to the table. <\/span><\/p>\n

Listen: Hearing the Body<\/span><\/i><\/h2>\n

We\u2019ve all experienced a time where our eyes were bigger than our stomachs, and as a result felt discomfort following a meal. This holiday season, take time to enjoy what\u2019s on your plate to give the body enough time to tell you when it\u2019s had enough. Nutritional needs change daily based on activity level, and you can best meet these needs by listening to hunger and satiety cues<\/span>1<\/span>. Eating slower allows enough time for your brain to tell the stomach when it\u2019s had enough to avoid overeating.<\/span>2<\/span> 0 After everyone finishes eating, before going back for seconds, can you have a discussion on why some specific foods are present on the table? What is their cultural or familial significance? This can help you gain a deeper connection to the meal, and you may realize you don\u2019t want that second helping after all. <\/span><\/p>\n

Move: Keep Exercise Part of the Daily Routine<\/span><\/i>  <\/span><\/h2>\n

A central part of a balanced lifestyle involves staying active, and the holidays are no exception. The American Heart Association recommends participating in 30 minutes of activity each day to help maintain good health. The intensity of this activity can vary from weight training to a walk around the neighborhood. Worried about not meeting the time recommendation? Research shows that any amount of activity helps to increase overall health when compared with a sedentary lifestyle; and activities such as brisk walks can be broken up into several 5 to 10 minute increments throughout the day<\/span>3<\/span>. Adding in a 10-minute walk and talk, either in-person or on the phone after dinner is a great way to stay active and check in with loved ones. Plus, it provides the body time to see if you truly want to go back for seconds.   <\/span><\/p>\n

Plan: Portion Size & Serving Size <\/span><\/i><\/h2>\n

Controlling the portions of food on your plate prior to eating is an effective way to know how much and of what you are eating. <\/span><\/p>\n