HOW TO BALANCE INDULGENCE WITH HEALTH THIS HOLIDAY SEASON
Are you feeling overwhelmed with the upcoming holiday gatherings, specifically because of all the food you’re afraid you’ll be tempted by? Courtney shares tips to help you set yourself up for success with balancing the indulgence of the season with health during your upcoming holiday gatherings.
Building a more balanced holiday plate
PRODUCE
If available, designate half of your plate with colorful produce, or dishes with produce as the main ingredient. Produce, or fruits and vegetables, are not only high in fiber, which will keep you feeling full for longer, they are also nutrient-dense, meaning they’re low in calories and high in nutrients. Consider adding foods like a mixed green salad, roasted vegetables, snacking raw veggies, and dipping sauce, fruit, or fruit salad to your holiday plate, or bringing these foods to your gathering. Even casseroles like green bean casserole can work here because chances are, this option would be more filling than other options because of the fiber content in the green beans.
PROTEIN
Designate a quarter to two-thirds of your plate towards protein sources. Protein will help regulate your sugar levels after eating and your appetite, making you feel full more quickly. Prioritize lean protein sources like turkey, chicken, fish, and beans. These sources have less fat and more protein, which also means they have less calories than fattier meats like ham, beef, and pork.
WHOLE GRAINS/STARCHES
Designate a quarter of your plate to whole grains and/or starches. This section includes a larger variety of foods. Starchy foods are typically the foods that may also be more decadent and tasty. Courtney’s round up of starchy foods include rice, bread (dinner rolls, cornbread) pasta (mac and cheese, pasta salad), corn, sweet/white potatoes, etc.
FAT
During the holiday season, it is safe to assume there is more fat added to food than normal or than what you’re used to. Many holiday dishes call for extra butter and oil. Fat isn’t explicitly outlined on the balanced plate model because it assumes that it is already added in other dishes like adding olive oil over veggies before roasting them, adding butter in cornbread dressing or pie crust, and sprinkling cheese on casseroles.
FUN FOODS
The definition of what you consider to be a “fun food” will vary widely from person-to-person. You may have a sweet or savory tooth. But, regardless of what your version of fun is, Courtney encourages individuals to identify the foods that will be served that you’re looking forward to, and intentionally incorporate them on your plate at your holiday gathering. For example, if you have a sweet tooth, you may not be looking forward to the dinner rolls served, so you forego them and feel more satisfied with a slice of pecan pie. Or if you have a savory tooth, you may be more satisfied with a second helping of dressing.
Visual for creating a balanced holiday plate
MINDFULNESS
Before going back to get seconds and thirds, Courtney encourages to wait at least 15-20 minutes. It takes about 20 minutes for your brain and stomach to communicate and let you know that you’re full. Implementing mindfulness tools while eating, can help you be more aware of your hunger/fullness cues, which may help decrease overeating.
STAY HYDRATED
Dehydration can be mistaken for hunger. Be sure to consume plenty of water or hydrating beverages before, during, and after your holiday meal. Hydrating beverages do not include tea, coffee, caffeine drinks, or alcohol. These beverages dehydrate you, acting as a diuretic. Food is a potential source of dehydration, as water is produced at the end of metabolism, which can make you feel more hungry than you may be if you are dehydrated.
Remember connections and life-giving conversations often happen over a delicious meal. Go into the holiday season with a plan centered on mindfulness—implementing the balanced holiday plate, listening to your hunger/fullness, and stay hydrated. This may help you be more intentional with the people around the table than overthinking the food that is on the table.
Courtney is a local dietitian and nutritionist in Shreveport/Bossier. With her private practice, Courtney Butts Nutrition LLC, she helps individuals through one-on-one nutrition counseling with her insurance-accepted and self-pay services. She loves working with women to help them find their happy weight, unlearn food truths that no longer serve them, and learn to love their body again or for the first time. To learn more about how you can work with Courtney, please visit www.courtneybuttsnutrition.com/services.
