10 Tips to Prevent Holiday Overeating

Who doesn’t love the holidays? But have we all been there during the “inevitable” overeating? These holiday eating tips will help you enjoy the season while being more mindful of what you eat.                                                                                                                                      

1. Ask yourself, am I really hungry? It’s easier to get distracted from signals of physical hunger and satiety at social gatherings, especially if food is the main event.
2. Make it worth it! Skip the store-bought goodies and go for a delicious home-made treat. If the food you picked doesn’t taste as good as you expected, stop eating it and choose something else!
3. Be hungry but not famished. Pace your eating prior to the event so you’ll be hungry enough to make a plate, but not so you’re starving and eat everything in sight! The advice of “eat before you go to a party, so you won’t be tempted” doesn’t always work — you’ll want to socialize and snack!
4. Out of sight, out of mind. Socialize away from the sight of the food. People who tend to overeat are “food suggestible” so just hanging around food may cause them to eat more than they need.
5. Avoid picking once you’re full. Since the duration of the meal tends to be extended at social events, have your plate taken away once you are satisfied to avoid nibbling unconsciously.
6. Be mindful of your holiday cheer! Be aware of the effects of alcohol on your appetite and food intake.
7. Remember, you’re not obligated! Be cautious of obligatory eating—eating just because it’s on the table, on your plate, because you paid for it, it’s free, or because someone made it. If you’re concerned about hurting their feelings, ask for the recipe or a small portion to take home.
8. Skip the nibbles. It’s common to have candy and snacks lying all over the place this time of year. Grazing unconsciously leads to fullness from food that you won’t even remember enjoying.
9. Power of portions. At restaurants, the portion sizes are almost always “two for the price of one.” Request appetizer portions, split an entrée with a dining partner or have the server package up your meal to go as soon as you feel satisfied.
10. Get moving! Look for opportunities for physical activity. Take a walk after dinner to enjoy the lights or take guests to see local attractions.

 Care you will love.