Strategies for Successful Holiday Eating
Ursula Martinez, RN,
Bariatric Coordinator
Bariatric Coordinator
But with a little planning, you can enjoy the foods of the season without tipping the scales. This is good news for patients planning for or recovering from weight loss surgery.
"Although these patients must follow a stricter eating regimen than most, the basic rules of weight maintenance and loss apply to anyone," says bariatric coordinator Ursula Martinez, RN. Here are some tips for enjoying the holidays while eating healthy:
- Avoid hunger. Don't skip meals in preparation for a holiday feast. Being famished often leads to overeating. Instead, eat a small, low-fat snack first.
- Take small portions. Denying yourself will only lead to frustration. Use a smaller plate -- your servings will look bigger.
- Learn to say "no." Just because you are offered food does not mean you have to take it. A kind "No, thank you" is acceptable.
- Eat slowly and know when you're full. Remember to chew thoroughly, and get in the habit of putting your fork down after every bite. Recognize the signs of feeling full: pressure in the center of your chest below your rib cage.
- Focus on family and friends, not food. It's hard to talk and eat at the same time.
- Choose wisely. Go for lean meats, such as turkey. Load up on vegetables and fruits. Limit butter and high-fat salad dressings and gravies.
- Avoid alcohol. It weakens willpower. Remember, alcohol has calories and no nutritional value.
- Stick to your exercise routine. Take walks after big holiday meals.
- Delay dessert. If you wait a while, your craving for sweets may quiet down.
- Stand away from the food. The closer you are, the more likely you are to nibble.
