Fellowship, Family, Friends, Food, and Fun

Holidays are a wonderful time to share food, fun, and fellowship with family 

and friends.  But the holidays often encourage you to overindulge at a 

holiday meal and that inevitably results in guilt. I’ve provided  a few tips 

to get you back on track and avoid the overindulgence and the guilt.

1.      Moderation is the key.  Portion control is everything.  By not 

forbidding any of the goodies but instead control your portions of goodies, 

you are more in control of your cravings.

2.      Water is a lifesaver.  Before you eat, try to drink a glass of 

water.  Often, you are not hungry but thirsty.  Indoor heat makes people 

more dehydrated in the winter and by drinking water, we can better enjoy the 

full taste and aromas of the meal. Water has zero calories, contains many 

benefits and fills up you quickly.

3.      Do not strive for a perfect eating plan during the holidays. Do not 

try to diet during the holidays.  Instead of prohibiting food or going  on 

the latest diet, strive for a healthy lifestyle.  Eat as you want to for the 

rest of your life.

4.      Cheat occasionally.  It increases your metabolism and shows you what 

it feels like before you started making the right food choices.  The longer 

you live a healthy lifestyle the more intolerant you will be of poor food 

choices.  Your appetite decreases. Overindulgence is not noticed from a few 

meals a year.  Careless eating on a daily habit is what causes weight gain.

5.      Do not skip meals or arrive hungry at a party.  Saving up calories 

will only lead to disaster.  It is better to graze or eat a little bit at 

one time.  Having a snack before meals is a good idea especially if you know 

that your meal could be delayed.    

6.      Use a small plate and check out the entire buffet before you eat.  

That will enable to think the meal through and choose healthier selections.

7.      Bring healthy entrees.  Many people are open to healthy eating and 

by bringing a veggie tray you not only help yourself, but are also a good 

influence on others.  When I bring a veggie tray to a party, the host and 

guests often gobble up the tray before eating the other fattening treats.

8.      Remember the twenty-minute rule.  Hormones take as long as twenty 

minutes to signal the body that you are full.

9.      Avoid the extras.  Calories and fat from gravy, cream, butter, sour 

cream, mayonnaise, and cheddar cheese add up fast.  Be cautious of fat free 

claims.  Some are legitimate but others lack taste.  Fat free food also 

contains extra carbs, salts and simple sugars.  Try low fat or reduced 

varieties of food instead.

10.     Become a reader.  Not only should you control portions, but you 

should also strive to read for important nutrients such as fat, 

carbohydrates and proteins.  You should strive for meals containing 20% fat, 

20% protein, and 60% carbohydrates.  Only 10% of your calories should come 

from saturated fat.

11.     Avoid alcohol.  It is high in calories.   Alcohol contains seven 

calories per gram and four in carbohydrates and proteins.

12.     Start a new family tradition.  Have the family take a walk, bike 

ride, play a friendly sport game, or go running.  I am hoping to do a 

holiday  run if I can get everything done in preparation for my  family’s 

dinner.  I also plan to play some active games with my younger relatives 

after dinner.

13.       Offer to host the meal.  By cooking the dinner 

yourself, you can control what food is served and how many entrees are prepared.  

Focus on family, not food.  The holidays provide us with a wonderful time be 

thankful for our blessings.

References:

CBS News

http://www.focusonyourchild.com/health/art1/A0000094.html

Focus on your child

http://www.focusonyourchild.com/health/art1/A0000094.html

Focus on your family

http://www.health.family.org/women_men/articles/a0001660.html

     I Village

     http://www.ivillage.com/diet/features/holidayfit