December 4, 2020

Food is an important part of holiday celebrations. This is the time of year where food is everywhere. With a little planning, you can make healthy food choices while enjoying holiday celebrations.

Holiday Eating Tips:

Eat regularly

Plan to eat 3 meals per day regularly. Skipping meals can lead to overeating. Get a burst of energy in the morning by eating breakfast. Keep your energy levels up and curb your hunger by eating every 4-6 hours.

Build a healthy plate

You can enjoy holiday foods without giving up healthy eating. Load up your plate with colour.  Fill ½ your plate with vegetables and fruit. This is a great way to balance out calorie-rich foods. Fill ¼ your plate with whole grains (For example, brown rice, whole wheat pasta). Fill ¼ of your plate with meat and alternatives (For example, fish, lean cuts of meat, beans, lentils and tofu).

Enjoy your favourite holiday treats

Enjoy your “must-have” treats. It’s easy to indulge in all the goodies that are available this time of year. Be choosy. What foods do you really enjoy? Promise yourself that you will have a few favourites over the holidays and aim to make healthy choices the rest of the time.

Watch your drinks

Calories from drinks can add up quickly. This is true for alcoholic and non-alcoholic drinks. To limit calories form drinks: choose black coffee or tea (with or without 2%, 1% or skim milk); try light beer or wine spritzer (half  white wine and half club soda); mix an alcoholic drink with diet pop; add extra flavour to water without extra calories by adding water with berries, sliced oranges or other fruit.

Eat slowly

Eat slowly helps you eat less. Slow down and take time to enjoy your food. Eating slowly will help you feel full and prevent you from over eating. Before going back for more, drink a glass of water or wait for 20 minutes to see if you are really hungry. If you are still hungry, choose a lower calorie food like low-fat plain yogurt or fruit.

Be active

Stay active during the holidays. Balance out those extra holiday calories with some activity. Take a walk, play in the park, or go skating or skiing. Even if you are active only 10 minutes at a time, it still counts towards the 150 minutes physical activity you need each week!

Reference:

Government of Canada.

Healthy eating for holidays and events – Canada’s Food Guide

Alberta Healthy Service.

https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-healthy-holiday-eating.pdf

Eat Right Ontario.

https://www.unlockfood.ca/en/Articles/Holidays-Celebrations/10-tips-for-a-delicious-and-healthy-holiday-season.aspx