As we go through the cold and dark months of winter, overeating becomes a common behavior for many people. It is hard to lose weight during this season, but it is even harder to deprive yourself of your favorite holiday foods. You can still include them, but consider enjoying them in smaller portions. If you can maintain a well-balanced diet 80% of the time and less than 20% of the time indulge in not-so-healthy foods, you can continue to make progress toward good health. Here are some tips for healthy eating in the winter months:
- Be mindful of your portions: try to fill most of your plate with a variety of vegetables and lean protein such as fish, turkey, chicken or seafood. Leave a small space for simple carbs such as potato, pasta, bread or rice or even a small serving of dessert. This will make you feel more satisfied, consume fewer calories and feel less “food guilt” later. If you didn’t sample everything you wanted, consider making a to-go plate so you can enjoy it the next day.
- Chew food well and take a pause before reaching out for seconds: instead of inhaling your favorite dish, try to eat slowly by chewing foods well and enjoying the time with people around you. This helps with digestion and gives the time for your brain to tell you “You are full.” Wait for 10-15 minutes before getting a second helping and evaluate your true hunger.
- Rethink your drink: Have a glass of water as soon as you wake up and throughout the day. Sometimes people confuse thirst with hunger, so try water first and stay hydrated. Carry a water bottle with you to remind you about water. Try unsweetened teas, sparkling water, sugar free beverages or flavored waters. Stay away from sugary beverages such as sodas, juices, sweet teas, special coffees and ciders as they add more calories to your day.
- Avoid leaving your house with an empty stomach: If you go hungry to a gathering or a restaurant, you will most likely overeat. The hungrier you are, the more you will eat. Try a small cup of soup, fruits, or veggies before leaving your house.
- Watch your alcohol intake: Alcohol has almost the same number of calories as fat, but with no nutritional value. Limit alcohol to one serving per day for women and up to two per day for men. A serving of alcohol is equivalent to 4-5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor. If you drink alcohol to cope with your emotional stress, consider talking with a therapist to find ways to manage your stress in a healthier way.
Once you start incorporating more whole foods in your diet, you will start noticing changes in your taste buds. You will have less craving for sugar, salt and fat. Sweet snacks and highly processed foods will gradually lose their control over your appetite.
If you need more information, please contact your local registered dietitian.