‘Tis the season for festivities and feasts! All over, many families’ homes will be filled to the brim with all sorts of meats and treats, and it can be quite the task to have a merry balance of celebration and moderation.
Everyday Health – a publication committed to supporting readers on their healthy life journey – notes that in the short term, overeating can cause heartburn and over time, it can lead to unhealthy weight gain and obesity. The publication also mentions that a Clinical Research in Cardiology study revealed a holiday season peak in cardiac-related hospital admissions. Overeating was cited as a key trigger.
To avoid trips to the doctor’s office as a result of overeating, apply these tips to ensure that your season remains festive.
Take your time
Everyday Health’s staff nutritionist, Kelly Kennedy, RD says that it takes roughly 20 minutes for the brain to get the message that your stomach is full. Thus, if you keep eating during this time, a lot more food is consumed than the body needs. She advises, “Slow down, chew your food well, and put your fork down between bites to prevent overeating.” You can also drink water in between bites to pace yourself, suggests assistant professor of medicine at Columbia University Medical Center in New York City, Sonia Tolani, MD.
Choose drinks wisely
“Many holiday drinks are high in calories or sugar, and it’s easy to have multiple drinks without thinking, says Mayo Clinic Health System, a family of clinics situated in North America. “Stick with low- or no-calorie drinks like water, tea or sparkling water, and reserve your calories for the foods you enjoy instead.”
Savour your food
Try to eat slowly and savour every bite of the delicious meal laid before you. Mayo Clinic Health System suggests focusing on different aspects of your meal every few minutes. “Using all the senses will help you not only enjoy your food more thoroughly but also extend the time it takes to eat.”
Focus on the company
“Instead of making food the centre of your day, focus on visiting with friends and family. Take time to make conversation between bites, and you’ll eat less and enjoy your visit more,” Kelly tells Everyday Health.
Add fruits and veg to your plate
While the different cuts of meat may be enticing, do not forget to add the important foods too. Mayo Clinic Health System says you should aim to cover half of your plate with colourful, nutritious fruits and vegetables as it will increase the nutritional value of your meal, help you feel full quickly, and decrease the number of calories you consume.
Also see: Tips to protect your sleep (and your sanity) this festive season
