Holidays are incredibly stressful for people who are trying to influence
their health by nourishing their body. The abundance of seasonal foods
and treats, plus constant pressure to eat, contribute to circumstances
that might result in food choices that are not what we would have made
on our own. Here are some strategies to enjoy the holidays without feeling
out of control around food:
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Embrace the grey area. Holiday foods do not have to be all-or-nothing. There is a lot of space
in the grey area to choose the foods you enjoy most, in quantities that
are satisfying. You do not have to eat all the foods, and you can have
whatever amount of a food you want. If you over- or underestimate the
amount of food you’d like to have, you can always leave some on
your plate or go back for more.
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Let your body guide you. We all have an innate ability to know when we are hungry and when we are
full. We know how much energy we have and we know when we just do not
feel quite right. Allow yourself space to take time to listen to your
body. Maybe you realize that you’ve mostly subsisted on meat and
cheese plates, and need some carbs for energy. Or maybe you’ve enjoyed
cookies and find that you’re still feeling hungry, so you need something
more robust with protein to help you feel content. Perhaps a balance of
light, crisp veggies or fruit help to balance out lots of heavy foods
for a filling yet refreshing meal.
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Set yourself up for success. If you find that you spend much of your holiday focused on or worrying
about food and find it all-consuming, create “escapes” for
yourself. Take the dog for a walk or kids outside to play, move to a different
room to have a conversation with someone else, or even sneak away for
a nap if that’s what would feel best. Thinking about food constantly
can feel intense, and it is okay to take yourself out of a food situation
if you need a break.
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Recognize that there is no “perfect” way to eat. This is always true, but it can be a slippery slope at holidays to decide
that we’ll allow ourselves x amount of food and then be upset with
ourselves when we wanted and ate more than that amount. We can’t
know ahead of time what will be most enjoyable or what amount will be
satisfying, so it is important to be aware that there will be variation
and our expectations may not be met.
Jamie Marchetti, MS, RDN, LD, is a Registered Dietitian at Campbell County Health. For
a one-on-one
nutrition counseling session, call 307.688.1731. Learn more at
www.cchwyo.org/diet.