Christmas might have passed already but we still have the New Year to welcome and celebrate with the annual tradition of filling our tables with abundance of food for our Media Noche which is believed to bring prosperity and good luck. As the saying goes, ‘tis the season for eating and it is a true challenge to go on a diet during this season of holidays and celebrations. Add to that the endless nagging of your titas/titos and other relatives about your weight and their constant “tumataba ka na,”  and it would definitely stress you out and drive you eat more than you should.

But despite these and the flow of food that seems to be endless, let us not forget that while we dive in our favorite holiday foods, we can also practice smart and healthy eating.

A lot of us would say: “Minsan lang naman to. Bukas na ako magda-diet,” and totally forego eating healthy during this moments but it’s always possible to indulge in our favorite holiday treats without sacrificing our nutritional goals. This is possible by not treating food as the enemy. Our anxiety that the food on the table will make you fat and heavy is the first thing that we need to work on. You can always enjoy the holiday foods without having the anxiety to think about every single calorie you put into your mouth.

Below are some easy and doable tips you can keep in mind to practice eating smart and healthy during the holidays:

1. Never skip meals.

If you have a big dinner coming up, never skip meals to “prepare yourself.” Skipping meals in an effort to reserve calories may not only result to feeling hungry throughout the day but will definitely end in overeating. Eat a balanced breakfast and lunch before heading to that big dinner. You may also have light snacks in between meals, may that be fruits or crackers. This will prevent you to binge-eat during your big dinner.

2. Drink that water.

During the holidays, most often than not, we forget to drink enough water. This may result in us eating and drinking more as the sensation of thirst is mistaken by our body as hunger. Drinking alcohol while dehydrated may also cause you to drink more alcohol which we all know is bad for our health as we should always observe moderation when drinking alcoholic beverages. But if you are really going to consume alcohol, make sure to drink some water in between.

3. Eat slowly and in moderation.

If you are in a buffet, you can get a serving of your favorite foods and in a small plate and stay away from the buffet table right after.  Make sure that you have a variety of food choices in your plate and don’t just stack on one dish. Eating slowly helps you eat less as it makes you feel full faster. Eating slowly also means you get to chew your food slower and better which leads to better digestion.

4. Get that body moving.

Who says you cannot do physical activity during the holidays? After a hearty meal, you can always opt for a short walk to burn some calories and help with digestion as body movement can aid in digestion by promoting stimulation of the  stomach and intestines, which causes food to move through more quickly. A brief walk as short as 15 minutes after eating has also been proven to improve blood sugar management. Maybe you can even do it together with your loved ones and do some catching up in the process, so go for that walk!

5. Try to adhere to your normal or typical sleeping schedule.

This will prove a challenge as celebrations, especially during the New Year’s tend to stay up until in the wee hours of the morning. But having a regular sleeping schedule and actually adhering to it will not only improve your quality of sleep now but will also have long lasting effects even after the holiday season have passed. Irregular sleeping habits have been proven to not only poor sleep quality, but also poor eating habits. Sleep loss may also make it harder for you to manage your blood sugar and sleep deprivation can cause you to eat more high-sugar and high-fat foods.

Eating smart and staying healthy during the holiday seasons can be a difficult task, but it does not mean that it is impossible to achieve. By following these tips, you can proudly say your New Year’s Resolution of “eating smart and be healthy” and start this new year strong.

Let us welcome 2021 with smart and healthy eating choices. Cheers for the new year!

-Antonette Gail D. Garcia