Food is part of the fun during the holidays, which can make sticking to ahealthy dieta challenge. Take this advice from registered dietitians and enjoy yourself – without ruining your weight-loss progress or causing a flare.
Q: What should I worry about most: fat, sugar, carbs or calories?
Think less in terms of what to avoid than what to include, advises Moe Schlachter, a registered dietitian in Houston. “Even if you reach for foods that aren’t the healthiest, it’s still important to also go for foods rich in nutrients that are going to help.” That might includebaked salmon, walnuts and colorful,antioxidant-rich vegetables, like roasted squash. “Go into the holiday season with a good idea of what foods are going to help you, then plot them all throughout the season,” he says.
That said, you should alsolimit sugarand saturated fat, both of which may worsen inflammation. “[Sugar] also excites the brain in a way that promotes craving more sugar and promotes overall hunger,” says Schlachter. Plus, it obstructs hydration, which is important to joint health.
Aim to eat all the food groups. “That really helps mitigate the effects of overloading on carbs or fatty foods,” he says.
Also,drink alcohol in moderationif at all. “Alcohol contributes to inflammation,” he notes. “It also makes it hard to stay in control of our hunger, and it actually dehydrates.”
Q: What can I do to limit holiday weight gain?
Aside from the usual tricks – have a healthy snack before going to a party, pick one sweet treat and serve yourself a modest portion, send leftover desserts home with relatives – try these measures.
- Eat a high-fiber breakfast,比如不加糖的水果燕麦片。察卡斯-埃弗雷特说，纤维能让你有饱腹感。它还有助于保持你的血糖在一天中稳定，这可以防止暴饮暴食。纤维有助于支持健康的胃肠道(GI)系统，这对自身免疫性疾病很重要，因为如果你的胃肠道系统不健康，“你更容易在假期感到不适。”信号弹和食物引发会让你更痛苦，”她说。
- Keep a food journal.有证据表明，它可以帮助你避免暴饮暴食，并帮助你发现你错过了哪些健康食物。查卡斯-埃弗雷特说:“这有助于你制定计划和战略。”
- Avoid all-or-nothing thinking.“People who are successful withweight lossare able to bounce back from heavy meals with healthy meals during the day, or getting back on track after the holiday,” says Schlachter.
Author: M. Wait
Related Resources:
- More About Arthritis & the Holidays
- Cheat Sheets: One-Pan Meals for Healthy Eating
- Helpful Hints for the Holidays