Food is an important part of family gatherings and holidays. Yes, it fuels our bodies – but food is also very social! Think about it… when you meet up with friends or family, the majority of the time, it involves getting brunch, lunch, dinner, etc.
Here are some tips to help you choose to eat healthily – and still enjoy family gatherings and holiday gatherings – while away from home.
- Every meal (and snack) should contain some form of protein. Always prioritize protein!
Protein is important for blood sugar control and keeps you feeling fuller for longer periods of time.
Option: Drink a protein shake before going out! Click HERE for the delicious, mouth-watering protein that I drink.
- Include some healthy fats in your diet.
We often consume a lot of sugar, carbs, and alcohol during the holidays.
We need fat in our diets to provide energy, make and balance hormones, form cell membranes, form our brain and nervous system, transport vitamins, and provide us with omega-3 and omega-6 fatty acids that we can’t make on our own.
Some forms of healthy fats include avocado, olive oil, or nuts. Keep in mind the healthy serving size for fats is 2 tablespoons (the size of your thumb) because healthy fats are more calorie-dense.
- Choose natural and whole foods whenever you can.
Baked goods contain a lot of processed ingredients and sugar. (Obviously, everything is ok in moderation! It’s the holiday season, so enjoy some of those home-made family treats. Remember the 80/20 rule- 80% clean/healthy so that you can enjoy the 20%).
Studies say that consuming processed and sugary foods will actually make you want more processed and sugary foods. You will also be less likely to crave nutritious food!
And many times, we consume much more sugar than we realize. Refined sugar is found in MANY processed foods, which is why they taste so delicious!
To crave nutritious food, you must eat mostly nutritious food. Do your best to include foods that come from the earth and are not made in a factory.
Bring fruits and vegetables with you if you are not sure what the food choices will be.
TIP: Ask the waiter if you can get a side of fruit instead of fries!
- Drinks lots of water and only eat what you really want. (psst.. getting my water bottle will help remind you to drink water and stay hydrated)
Want dessert? Take a few first bites, drink a glass of water, and then ask yourself if you REALLY want or need the rest of the dessert. If not, push it away.
- Pack fiber-rich snacks so that you won’t overeat.
The recommended fiber intake is 25 – 35 grams per day for adults or 10 – 13 grams for every 1,000 calories in the diet. The average American only eats about 11-13g of fiber.
Good fiber sources include oats and oatmeal, grains, legumes (peas, beans, lentils), barley, and fruits and vegetables (especially oranges, apples and carrots).
**Some supplements that will help you through the holiday season: Digestive Enzymes and Anti-Hangover!
Digestive Enzymes will help break down your food and help alleviate gas and bloating.
Remedy (the anti-hangover supplement) will help arm your body with the proper nutrients, at the right doses, prior to drinking to help better metabolize alcohol, and can also support your natural defenses and replenish your body’s supply of vitamins and antioxidants that alcohol depletes.
If you’re interested in learning more about how food affects your body and learn how to create sustainable, healthy habits, join my VIP Access Group!
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