The calendar is winding down, the holidays are gearing up and the festive season is in full swing. No doubt, these final months of the year pack in some major partying, which fills your soul — and your stomach. And with those charcuterie boards and sweet-potato casserole and buttery cookies enticing you at every celebratory table, it can be difficult to keep your health goals a priority. Follow these strategies so you can eat, drink, and be merry.
Fill the gaps with healthy fare
In between party-hopping, instead of surviving on leftovers, sign up for a meal-delivery service like Blue Apron that serves complete, balanced meals right to your door—so you won’t show up to every holiday fête famished (more on that later). There are 100-plus weekly options of easy recipes for meal kits, as well as pre-made meals packed with ingredients from suppliers that support sustainable practices, artisanal purveyors and family-run farms. You can choose from meals that are nutritionist-approved for wellness or carb-conscious diets, or those that are 600 calories or fewer, or select customizable recipes that let you swap proteins or make a dish vegetarian. And now’s the time to sign up: Blue Apron is offering 30% off the first five weeks of a new subscription.
Don’t show up on an empty stomach
Arriving ravenous only ends up leading to overeating, says Carmen Roberts, M.S., R.D., L.D.N., a registered dietitian nutritionist in Baltimore. “Having a small, high-protein snack beforehand can help curb your appetite and prevent you from overeating when you sit down to your meal,” she says. What’s more, not being overly hungry means you’ll be less likely to grab the first things you see, and instead take your time socializing and surveying the food, so you can be more mindful about your choices, Roberts points out.
Have a plan in place…
…or quickly devise one once you arrive and get the intel on the menu. Pick just one or two of your favorite foods or dishes to savor, and fill your plate with veggies. “Vegetables are high in fiber and nutrients and low in calories, helping you feel fuller,” Roberts says.
Limit your alcohol
Not to put the bah-humbug in your holiday, but “alcohol can increase hunger while you’re eating by inhibiting the hormones that suppress appetite,” Roberts says. “It can also lower your inhibitions, making you more relaxed and possibly less concerned with sticking to your health goals.” If you are planning to drink, she recommends choosing a lower-calorie alcoholic beverage (like wine, hard seltzer, or spirits mixed with a non-caloric mixer like club soda). Plan to have a drink when you get to the party and everyone is mingling, but then switch to water during your meal. “You can also dilute an alcoholic beverage by adding more club soda to your drink to make it last longer,” Roberts adds.
Pace yourself
Slow down and eat mindfully. “Start with veggies or salad, and drink lots of water throughout the meal to increase the feeling of fullness,” Roberts says, adding that choosing lean proteins (hello, turkey) also ups satiety. She also recommends waiting at least 30 minutes after your first plate of food before going back for seconds, so you can really evaluate whether you’re still hungry.
Give yourself the gift of good food by signing up for Blue Apron today.
