The busy holiday season is a time when eating healthy really becomes a challenge! Better health is the gift you want to give yourself this holiday season. Make the commitment to remain mindful about your health during the holidays by trying these simple tips:

1. EAT BETTER, NOT MORE

Practicing mindful eating during the holiday season can help prevent overindulging while also increasing enjoyment. Eat slowly and savor each bite. Eat only when physically hungry- the goal is to stop when feeling satisfied, not stuffed.

2. PORTION CONTROL

Portion control is key to enjoying holiday foods without feeling deprived. Eat in moderation by choosing smaller portions of your special holiday favorites and sweet treats. To aid in portion control, choose a small plate- you won’t be able to fit as much on it.

3. DON’T SKIP MEALS

Don’t eat less during the day of a big holiday meal to try to have room to eat a lot later. Eat regular, small meals throughout the day. This will keep you from getting too hungry and overeating when the holiday meal is served.

4. WAIT BEFORE GOING FOR A SECOND HELPING

After finishing your first helping, take a 10-minute break. This will give your brain the time it needs to tell your stomach if it’s full. Often, after that amount of time, hunger cravings will be satisfied. You might realize you are full or want only a small portion of seconds.

5. MAINTAIN AN EXERCISE ROUTINE

Aim for 30 to 60 minutes of physical activity each day to help you feel healthier during the holiday season. Exercise can help make up for eating more than usual and reduce stress during this busy time of year.

6. MODIFY HOLIDAY RECIPES

• Prepare turkey or fish instead of red meat.
• Choose white meat without the skin- it is a lower-fat choice than dark meat.
• Limit gravies and cream sauces to just enough for taste.
• Consider serving baked potatoes, yams and steamed vegetables plain rather than as part of a rich casserole or covered with cream sauce. Experiment with spices to flavor vegetables.
• Substitute evaporated skim milk or plain low-fat yogurt for cream and sour cream.
• Use less sugar in baked treats by using pureed fruit for natural sweetness.

We want to help you feel your best this holiday season. To schedule a primary care appointment at Whittier, please call (617) 858-2433.