The countdown to a healthier New Year doesn’t have to begin on January 1st; it can start amidst the joyous chaos of the holidays. While the season is notorious for stress and indulgence in decadent delights, it presents a golden opportunity to instill healthier eating habits. Teresa Fung, a registered dietitian from Harvard’s T.H. Chan School of Public Health, offers four insightful strategies to jump-start a year of wholesome living.
- Portion Control and Mindful Eating
Amid family dinners and festive spreads, resisting the allure of larger portions becomes a skill worth mastering. Fung advocates for mindful eating and portion control, suggesting that sampling small portions of various treats allows for a delightful variety without the risk of overindulgence. Eating slowly and savoring flavors, coupled with pausing to engage in conversations, can signal satiety to the brain, reducing the temptation for second or third servings. - Embrace Plant-Based Delights
Elevate your holiday dishes by prioritizing plant-based foods. Drawing inspiration from diets such as the Mediterranean and MIND diets, which emphasize fruits, vegetables, whole grains, and healthy oils, can bestow gifts of lower blood pressure and a healthy weight. Fung encourages incorporating plant-based habits:
- Integrate salads into holiday meals, serving as both a nutritious addition and a crowd-pleaser.
- Designate a vegetarian day weekly, fostering awareness of the diverse foods needed for balanced nutrition.
- Explore new recipes to make plant-based meals a delightful and accessible addition to your culinary repertoire.
- Spice Up Your Life
Amidst the whirlwind of holiday cooking and baking, introduce a dash of excitement with an array of spices. Beyond their aromatic allure, spices contain antioxidants and flavonoids, contributing to mood regulation and inflammation control. Fung suggests experimenting with spice mixes or creating your own, elevating your culinary creations to new heights of flavor and nutritional richness. - Moderate Alcohol Consumption
The holiday season often sees a surge in alcohol consumption, with one survey revealing that the average adult consumes three alcoholic drinks daily during this period. Fung urges a mindful approach, as even one daily drink may elevate the risk of cardiovascular disease. Considering the additional calorie load from alcoholic beverages, ranging from 120 to over 200 calories per serving, moderation becomes key to a healthier holiday season.
Embarking on a journey towards a healthier lifestyle need not wait until the calendar flips to January. Teresa Fung’s pragmatic holiday eating tips pave the way for a gradual transition, providing the perfect segue into a year of improved well-being. By adopting these strategies, you not only navigate the festive feasts with mindfulness but also set the stage for a healthier and more vibrant you in the coming year. So, why wait? Start your health journey now, savoring the joy of the season while laying the foundation for a healthier tomorrow.