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NIFS Healthy Living Blog

How to Maintain Healthy Eating During the Holidays

GettyImages-613788476The holidays technically started on Thanksgiving, and now the season is officially in full swing. For many of my clients, the holiday season means a variety of different things. There are office parties, celebrations with friends, and even traveling to visit family. The festivities of the holidays can be a lot of fun, but they can also be stressful, especially if you are trying to stick with a healthy eating plan and fitness regimen.

It would be easy to sit here and say that the holidays really are just three days out of the year—Thanksgiving, Christmas, and New Year’s Day—and only those three days are the days you can eat whatever you want. Right? But truth be told, it’s not so much what happens on those three days as it is what happens in between that matters most.

To help keep you on track with weight loss or weight management, I’ve created a holiday survival guide. Try these out—good health and good cheer will follow.

Office Parties

Keep the alcohol in check. Besides the added calories, you don’t want to become this year’s office party joke. Slow down when drinking by having a glass of water in between cocktails. As hard as it might be, leaving the eggnog behind and sticking with wine, beer, or drinks that are not made with juice or added sugar, is a sure-fire way to cut calories. If it becomes too hard to cut back, maybe the best idea is not even starting in the first place. Whatever your choice may be, remember to enjoy the festivities and the company of co-workers.

Getting Together with Friends

Whether it’s out to dinner or meeting at a friend’s house, good choices will keep you on track. Being mindful when ordering will set you up for success. Veggies instead of French fries? Yes, please! Fish over a hamburger? Absolutely! Water rather than soft drinks? Keep it coming! Bread? Desserts? Alcohol? Choose the one you can’t do without during this holiday season and enjoy only that one.

Traveling Out of Town

Visiting family out of town can always be tricky, but it doesn’t have to completely throw you off your game. Here are a couple of ways to help keep you on track and ensure you don’t set yourself up for failure.

  • Go grocery shopping. You’ve reached your destination and realize that there isn’t any produce to be found in the house anywhere. The solution? Go shopping! Try to lighten the load of relatives who are preparing for a big family holiday get-together and offer to go grocery shopping. You will lessen the load and set yourself up for success.
  • Come prepared. If your travel plans consist of driving, come prepared with your own food. Making on-the-go snacks will not only allow you to stay on track, but it will also help you avoid stopping at the drive-through or wanting to spend extra money on food when you already have some. Pack those snacks!
  • Offer to cook. Along with helping to grocery shop, why not guarantee not only you, but the whole family gets a healthy meal by cooking? Prepare it just the way you would at home and it’s sure to be a hit. Here are some holiday recipes that include superfoods.

There are plenty of other tricks and tips you can use to help you survive the holidays in a healthy way, including workouts that work when you’re on the road. At the end of the day, don’t beat yourself up if you gave in to an extra cookie, or ate a little bit more than you had planned. Learn from it, move past it, and start fresh. And most important: ENJOY EVERYTHING ABOUT THE HOLIDAYS!

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This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: weight loss healthy eating holidays weight management Thanksgiving traveling new year's christmas meals dining out

Struggling to Get in Your Vegetable Nutrition? Try Frozen!

GettyImages-846048468It can be a challenge to get in the recommended 2–3 cups of vegetables each day. Even people who like vegetables can struggle coming up with ways to increase them. Thankfully, the food industry realizes this and has come out with a ton of quick and easy options to make it simple to get in those servings.

The key is to take a stroll down the frozen food aisle. Some people are concerned that frozen veggies aren’t as healthy as fresh vegetables, but that isn’t the case. Frozen vegetables are flash-frozen at their optimum nutritional state. This guarantees that all of those nutrients are preserved. Cook them to crisp tender and the majority of those nutrients will be intact.

Not only can you go for the traditional frozen veggies like broccoli and carrots, but now there are lots of fun options to make it easier to get the recommended plant-based nutrition and vitamins into your meals.

Delicious Frozen Options

Here are some new items to toss into your grocery cart at your next shopping trip.

Cauliflower Craze

Spiralized Sensation

Protein Power

Watch the Sodium

One thing to be cautious about is that some of these frozen veggie options are higher in sodium than the standard bag of plain frozen vegetables. Make sure to drink plenty of water with your meal to help flush out the sodium, and pair your frozen veggie side with a fresh piece of protein and a whole grain. Don’t add additional salt to the dish, and review the nutrition facts label to see which ones are higher than others.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: vitamins plant-based frozen food veggies meals