10 tips to avoid overeating at holiday meals

This paid piece is sponsored by Avera.

Special holiday meals often bring traditional and favorite foods — and many times — generous portions.

If you’re nurturing healthy eating habits, the traditional holiday dinner with family and friends may instill worry about how to keep on top of the healthy habits you’ve been working on. The good news is any foods, even beloved holiday dinner fare, can be worked into a healthful eating plan.

However, there are some things you can do to stay on track. Now is not the time to say “don’t eat this” but instead change your mindset to the things you can do. Also, these meals happen only a few days out of the year.

1. Don’t skip meals. It seems counter-productive to eat more food when you know you’re going to be eating a big meal later. But curbing your hunger can be helpful in preventing overeating later on. If you know you’re going to be feasting later, make your other meals like breakfast smaller. Include lean meat and fiber to balance your day and your mindset. You’ll also feel fuller and more satisfied.
2. Drink lots of water. Drinking water before a meal will start to fill you up before you take your first bite of food. Drink plenty of water with your meal as well.
3. Slow down and savor your food. This is a time to enjoy family and friends. Give yourself a chance to feel full and satisfied. It takes 20 minutes to start registering fullness.
4. Don’t wear your stretchy pants. Feeling uncomfortable in clothes that don’t conveniently expand can discourage overeating, silly as that may sound.
5. Eat your favorite foods. Of course, you should enjoy your favorite foods. However, there may be foods that aren’t favorites that you can skip and not feel deprived. Maybe you can skip the rolls and butter? Do you need to eat stuffing and potatoes and sweet potatoes?
6. Strive for normal portion sizes. It’s easy to pile your plate high when there are many foods to choose from. Take a good look at your options before you start scooping things onto your plate. On the first go-around, opt for normal-sized portions, and don’t have your plate look like you’re building a tower.
7. Don’t skip fruits and vegetables. If there are fresh fruit salads or relish trays, be sure to take some. These foods can help fill you up and are lower in calories and fat.
8. Limit holiday drinks. Holiday drinks like eggnog can have a lot of calories, as can wine and beer. Consider limiting these drinks or skipping them completely if you’d rather opt for a holiday food.
9. Be active after the meal. A leisurely walk or playing with the kids will help take the focus off food and keep you away from mindlessly picking at snack bowls and treats after the meal.
10. Focus on family and friends. That’s what parties during the holidays are about. Count your blessings and the things that you’re grateful for.

Get more wellness tips at AveraBalance.org.