{"id":27663,"date":"2019-11-20T12:24:54","date_gmt":"2019-11-20T19:24:54","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=27663"},"modified":"2024-08-05T13:16:41","modified_gmt":"2024-08-05T19:16:41","slug":"healthy-changes-to-holiday-meals","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/healthy-changes-to-holiday-meals\/","title":{"rendered":"Healthy changes to holiday meals"},"content":{"rendered":"
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First, there is the Thanksgiving feast. Then, Christmas treats followed by New Year\u2019s parties and chocolate, chocolate, chocolate.<\/p>\n

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Chef Matt Wallwork, general manager of Nutrition Services at UCHealth Longs Peak Hospital, talks to Aspen Club members recently about healthy changes to holiday meals. Photos by Joel Blocker, for UCHealth.<\/figcaption><\/figure>\n

It\u2019s \u201cfood season,\u201d the time from Thanksgiving to Easter.<\/p>\n

\u201cThis is when people usually gain 1 to 5 pounds,\u201d said Kimberly Jordan, a registered dietitian and diabetes educator at UCHealth Longmont Clinic. People often struggle to shed the added weight because it\u2019s gained so slowly and too much time passes before healthy eating habits<\/a> return.<\/p>\n

Jordan, along with chef Matt Wallwork, general manager of Nutrition Services at UCHealth Longs Peak Hospital<\/a>, teamed up to provide northern Colorado residents with a sample of healthy meals for Thanksgiving and tips for the journey though \u201cfood season.\u201d<\/p>\n

Tips for healthy holiday eating:<\/strong><\/h3>\n

Try a smaller plate.<\/strong> Our actual plate size today \u2014 about 12 inches in diameter \u2014 is several inches larger and holds about double the potential calories (1,900 compared to 800) than plates used in the 1960s. Try using a salad or kid\u2019s plate at your next meal.<\/p>\n

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Kimberly Jordan, a registered dietitian and diabetes educator at UCHealth Longmont Clinic, talks about healthy changes to holiday meals along with UCHealth Longs Peak Hospital chef Matt Wallwork during a UCHealth Aspen Club event at Longs Peak Hospital.<\/figcaption><\/figure>\n

Fill up with the good (for you) foods.<\/strong> Eat a salad first, or fill at least half your plate with vegetables.<\/p>\n

Give yourself time.<\/strong>\u00a0 It takes about 15 minutes for your stomach to let your brain know you are full, Jordan said. So if you scarf down your meal in only 5 minutes and then head back for seconds, you\u2019re not giving your body enough time to see if it\u2019s even satisfied by your first bites. Try giving yourself at least 10 minutes before you go back for seconds.<\/p>\n

Eat mindfully.<\/strong> Think about the BASICS of mindful eating.<\/p>\n

B \u2013 Breathe and belly check for hunger and satiety before you eat.<\/p>\n

A \u2013 Assess your food.<\/p>\n

S \u2013 Slow down.<\/p>\n

I \u2013 Investigate your hunger throughout your meal, particularly halfway through.<\/p>\n

C \u2013 Chew your food thoroughly.<\/p>\n

S \u2013 Savor your food.<\/p>\n

More talking, less drinking.<\/strong> Alcohol is an appetite stimulant, so cutting consumption will help you cut the munching, Jordan said. By talking with others, you\u2019re spending less time with food in your mouth.<\/p>\n

Bring your own healthy dish.<\/strong> Double bonus: You\u2019re not showing up empty-handed, and you know there will be at least one item you can eat guilt-free. Jordan enjoys the recipes she finds at Diabetes Food Hub<\/a>.<\/p>\n

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Pumpkin sage hummus and cranberry chutney. Photo by Joel Blocker, for UCHealth.<\/figcaption><\/figure>\n

Take a walk.<\/strong> Get out with your guests, your kids, or your dog for a walk \u2014 before you eat, after you eat, or both. Holiday treats can contain hefty calories. To burn off the calories from one slice of pecan pie, for instance, you\u2019ll need to walk for at least 90 minutes. One ounce of fudge will take about 19 minutes to burn. But don\u2019t be discouraged and think you have to carve out a two-hour window for a walk \u2014 any walk is better than none.<\/p>\n

Another key to remember: \u201cHoliday eating is about how much and how often (not necessarily the what),\u201d Jordan advised.<\/p>\n

Here are some tips Wallwork shared about cooking:<\/strong><\/p>\n