Meal Plan Created By: Amanda Kostro Miller
It's the holiday season… and that usually means more gatherings with family and friends. It can also mean more food — sometimes a lot more food. No matter the holiday celebration or gathering, the temptations can feel endless…buttery mashed potatoes, latkes, glazed ham, turkey gravy, and pies, oh my! Holiday foods also tend to fall in line with comfort foods. They can be nostalgic and bring us back to childhood memories. They also tend to be higher in fats, carbs, and sugars. So, can you enjoy the holiday festivities without foregoing your heart-healthy lifestyle? Here’s what you need to know.
In Case You Missed It: Healthy Comfort Foods
The Skinny on Holiday Weight Gain
Many Americans expect to gain around five pounds over the holidays.1 The good news is that most people gain closer to one or two.2 But, that’s not a license to forego your usual healthy habits. Author and Senior Investigator, Jack A. Yanovski, MD, PhD, head of the Section on Growth and Obesity, Division of Intramural Research at the National Institutes of Health, says the issue is that "[l]eft to our own devices, most adults gain 5 to 10 pounds during a 10-year period... That weight gain can be entirely accounted for by an eight-tenths-of-a-pound weight gain per year."3 In other words, the weight we gain over the holidays often isn’t lost during the rest of the year, making it important to hold those extra pounds at bay. Sound impossible? It’s not.
Download The Printable Meal Plan
Tips for Healthier Holidays
While it may be tempting just to let yourself indulge — it’s the holidays after all — it’s important to stick to your healthy routine. However, that doesn’t mean you can’t enjoy the fabulous holiday spreads, you just need to stick to a few simple tips.
Don’t Skip Breakfast
You might think about skipping a meal to save those calories for later, but you’re setting yourself up for tempting treats to satisfy your hunger if you do. So instead of skipping breakfast, start your day off with one of the heart-healthy breakfast recipes in the meal plan, like Vanilla Chia Pudding.
Think Moderation
You don’t have to eat everything set out on the table. But, if it’s something you only eat once or twice a year, go ahead and enjoy. Just make sure that all of your other meals during the day — and week — consist primarily of nutrient-dense foods, such as healthy fruits and vegetables and lean proteins.
Watch the Portions
Along with moderation comes watching those portions. Don’t let your eyes be bigger than your stomach, as the saying goes. If you’re planning on indulging a bit more than usual, just keep your portions in check.
Find Healthy Substitutions
The term “healthy recipe” often gets a bad rap. Healthy can be just as delicious. It’s easy to make a few tweaks to a recipe to cut down on fat and calories without losing the flavor. Try using less butter or replacing it with olive oil, or try substituting low-fat yogurt for sour cream. Little substitutions can go a long way in creating a healthier dish.
Slow Down During Meals
Take time to savor your food by eating slowly. Not only will you be more likely to truly enjoy the meal, it helps you feel full sooner so you may eat less. Research demonstrates that slower eating is associated with improved feelings of fullness and decreased hunger.4
Get Moving
Whether it’s a walk, hike, or at-home workout, staying active will help burn those extra calories and even reduce your appetite.5 As a bonus, being active lowers your blood pressure, reduces stress, and can strengthen your muscles.6
Related: How to Stay Active Over the Holidays
Healthy Holiday Recipes
Staying healthy over the holidays can feel a little daunting, but it is possible with a little planning and sticking to these simple tips. Download the meal plan today and enjoy taking “meal planning” off your to-do list. Giving you one less thing to worry about this holiday season means you can focus on what matters most - enjoying the holidays with family and friends.
*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.
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References
1 https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296/
2 https://www.webmd.com/diet/features/holiday-weight-gain-big-fat-lie
3 https://www.washingtonpost.com/archive/lifestyle/wellness/2001/02/13/time-to-lose-the-holiday-roll/854b8f3a-10ce-464c-9224-e2ba76198185/
4 https://pmc.ncbi.nlm.nih.gov/articles/PMC6357517/
5 https://www.medicalnewstoday.com/articles/321660
6. https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise
