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One way a host can help to create meals that all guests can enjoy is by doing the cooking from scratch. (Photo illustration / November 30, 2012) |
Eat a healthful snack before you go to a holiday party or dinner. Never go hungry. Some healthful snack ideas include 1/4 cup of almonds, 2 tablespoons of peanut butter on celery sticks or half of an apple; or one string cheese with two cups of air-popped popcorn. These snacks will help to prevent overeating or lessen the appeal of the fat and sugary temptations that are available.
As the guest, you can bring a food item with you as a contribution, which will make you feel more confident that there will be a dish that you are able to enjoy guilt-free.
Once you arrive, stay away from the food table. It's easy to overeat when you are positioned close to food temptations.
Beverages can also contribute additional calories during holiday festivities. Try to drink low-calorie beverages such as water, diet soda, juice mixed with club soda or water or iced tea with a sugar substitute.
Use smaller plates. This tip can really help to reduce a food portion, which then limits the amount of calories you are consuming. If foods that are high in calories are available and you want to eat them, just make sure it is a small portion. It is true that if you continuously deprive yourself of a treat, you tend to eat more when you finally get the chance to enjoy it.
Try to stay aware of your hunger/fullness meter. Ask yourself if you are eating the food because you are hungry or just because it is there. If you truly are hungry, then it is important to eat. But if not, put down the food and move away from the food table.
During the holidays, Ruby said it's important to slow down and enjoy the time with friends and family.
Food is a large part of many holiday festivities, she added, which makes it difficult to stay on track with healthy eating.
"It is important to remember to eat slowly and enjoy the food," Ruby said. "Take the time between bites to share stories with friends and family members."
Also, consider eating healthful foods first, such as fruits or vegetables. These foods contain fiber, which will help to fill your stomach.
"It is hard to overeat with additional portions or desserts if you are not hungry," she noted.
Ruby also suggested the importance of being assertive.
"Don't let someone talk you into eating something that you should not or do not want to consume. Politely decline the food. Remember, you should never be forced to eat or drink something you don't want," she said.
Finally, in addition to eating healthy, don't forget about exercising, Ruby said.
"Exercise can help to maintain weight or help prevent weight gain during the holidays," she said. "Consider increasing your physical activity several days before the holiday or go for a walk after the meal to burn off some of those extra calories that were consumed."
As the guest, you can bring a food item with you as a contribution, which will make you feel more confident that there will be a dish that you are able to enjoy guilt-free.
Once you arrive, stay away from the food table. It's easy to overeat when you are positioned close to food temptations.
Beverages can also contribute additional calories during holiday festivities. Try to drink low-calorie beverages such as water, diet soda, juice mixed with club soda or water or iced tea with a sugar substitute.
Use smaller plates. This tip can really help to reduce a food portion, which then limits the amount of calories you are consuming. If foods that are high in calories are available and you want to eat them, just make sure it is a small portion. It is true that if you continuously deprive yourself of a treat, you tend to eat more when you finally get the chance to enjoy it.
Try to stay aware of your hunger/fullness meter. Ask yourself if you are eating the food because you are hungry or just because it is there. If you truly are hungry, then it is important to eat. But if not, put down the food and move away from the food table.
During the holidays, Ruby said it's important to slow down and enjoy the time with friends and family.
Food is a large part of many holiday festivities, she added, which makes it difficult to stay on track with healthy eating.
"It is important to remember to eat slowly and enjoy the food," Ruby said. "Take the time between bites to share stories with friends and family members."
Also, consider eating healthful foods first, such as fruits or vegetables. These foods contain fiber, which will help to fill your stomach.
"It is hard to overeat with additional portions or desserts if you are not hungry," she noted.
Ruby also suggested the importance of being assertive.
"Don't let someone talk you into eating something that you should not or do not want to consume. Politely decline the food. Remember, you should never be forced to eat or drink something you don't want," she said.
Finally, in addition to eating healthy, don't forget about exercising, Ruby said.
"Exercise can help to maintain weight or help prevent weight gain during the holidays," she said. "Consider increasing your physical activity several days before the holiday or go for a walk after the meal to burn off some of those extra calories that were consumed."
