The Merry and Mindful Plate

A step-by-step guide to making healthier choices at holiday gatherings and restaurants- because balance matters more than perfection, even during the holidays.

Statistics show that this period of time (November-December) is responsible for a large percentage of the weight gain that occurs among adults year after year. The average person in America tends to gain about 1-2 pounds during the holiday season. Many people tend to “fall off the wagon” and it takes months and months to get back on track. Many people to want to wait for the “perfect” time to start back eating on track and exercising. We know that this “perfect” time does not exist and it just leads to a repeated cycle of disordered eating and poor nutritional habits.

Make Your Health a Priority 

Make foundational habits that are easy to stick to even when you are thrown off of your normal schedule. Many times during the holiday season we get busy- traveling, eating out, parties with friends- it’s easy during this time to let your healthy habits take a back seat. Maybe you don’t have access to a kitchen or weights to get your workout in, whatever the circumstances are it’s important during this time that you focus on the foundational habits you have formed in order to support your health.

What should I prioritize when everything feels important—and overwhelming?

Prioritize Protein 

Fill in gaps you miss at mealtimes or on the go with protein shakes and protein bars. Example: You’re traveling and your family really whats to stop at a donut shop. Just because you are putting your health first doesn’t mean you can’t have a donut but because you are prioritizing protein you could drink a protein shake before going to get donuts. Now because you will get full easier due to consuming the protein shake you may only eat 1 donut compared to 3 or 4. A win win, hitting protein goals and limiting consumption of sugary foods, without a complete compromise.

Prioritize Vegetables 

Make a habit of having a vegetable with every meal, or having a larger portion of vegetables. This will help fill up your stomach so you feel satiated and the fiber from those veggies will also help slow your digestion so you feel fuller longer. Vegetables are also rich in micronutrients which is essential to our diet. Example: Thanksgiving Dinner, take larger portions of the meat and veggies. This allows for smaller portions of the other yummy food items but you’re filling up with mostly protein and the fiber in the veggies. Vegetables are also rich in micronutrients which are essential for our health. 

Limit Dessert and Consumption of Other High Calorie Foods

Limit!! Not avoid or restrict, just limit. Maybe now that you’re more full from eating more protein and vegetables at dinner you only go for one slice of pie compared to two. Maybe you take it to go to eat the next day when you have a little more wiggle room with your calories! It’s also important to remember that this is not the only time you will get to eat these foods. You will get to have these things again. Focus on eating the desserts you love the most, the ones that will satisfy your need most.

Watch Your Portion Sizes

And when you do indulge in those foods try to prioritize smaller portions. A great tip is to use a smaller plate, less space to fill!

Check In With Yourself

Try to check in with yourself about how full you are feeling now and how you want to feel later. Overeating can lead you to feel sluggish and tired later even into the next day. When deciding to get a second helping of dessert think to yourself: am I going to be able to eat this dessert another time when I don’t already feel so full? Would I enjoy it more then?

Limit Alcohol Consumption 

Don’t feel pressured to drink just because everyone else is. Or if you just want to have one or two compared to six or eight. You will save yourself a lot of empty calories, you will still be able to drive home and you won’t feel horrible the next day.

Prioritize Hydration 

Try to drink lots of water, the recommended amount is ½ your body weight in ounces of water. Prioritizing water consumption also helps you stay away from juices and sodas that have lots of sugar and calories.