How to Avoid Overindulging During the Holidays

Holidays bring joy, cheer, and laughter. Families getting ready to prepare their holiday feasts and to welcome family that has not been seen in some time. With the holidays here and in full swing it can be easy to lose track of what and how much one has eaten. Being mindful during the holidays can help to avoid overindulging on food and give you more time to spend with your family. Here are some helpful tips that can help to avoid overindulging.
 
Portion size
Portion sizing is one of the things that can be easily overlooked during the holidays. Food as far as the eye can see and overjoyed taste buds waiting to get a taste of all your favorite fixings. This makes it easy to serve large portions and result in overeating. One way to cut back on over serving is to use a smaller serving utensil. Using a smaller serving utensil can help to avoid serving large portions and another tip is to serve yourself one scoop and enjoy that serving. Allow your body time to register whether it is full or still hungry and if you are still hungry then go back for some more but remember the portioning tip about serving one scoop.
 
Plate size
As the holidays arrive,  and decorations are hung and the table is set, it’s easy to get caught up in the festive cheer and use large decorative plates. Opposing the previous portioning tip, decorative plates tend to be larger plates. Having a larger plate makes us think we can fit more and the more we put on the plate the higher the chance of overindulging. There’s a term called “clear the plate” which means you eat all the food on the plate. A solution to help would be to use a smaller plate to eat off. Using a smaller plate means less room to over serve and less chances of overindulging.
 
New recipes
Did you know that only 1 in 10 American adults eats the recommended amount of fruits and vegetables according to a study published by the Center for Disease Control. One way to help intake more fruits and vegetables during the holidays is to cook dishes that are more plant-based. Involving more dishes like roasted vegetables or a fresh salad with fresh seasonal fruits that take minutes to put together. Adding more plant-based dishes during the holidays will help you to eat more fruits and vegetables. Here are some links for some side dishes you can try during your holiday feast!
 

• Kale Salad with Pecan Vinaigrette https://www.bonappetit.com/recipe/kale-salad-with-pecan-vinaigrette
• Crispy Garlic Brussels with Sriracha Aioli https://minimalistbaker.com/crispy-garlic-brussels-sprouts-with-sriracha-aioli/
• Roasted Squash, Pecan, and Pomegranate Salad https://minimalistbaker.com/roasted-squash-pecan-pomegranate-salad/

The holidays are about spending time and sharing food with the people we love. It is a time of gathering. So why not share food that is not only delicious, but also nourishing to our bodies. I challenge you to try any of these tips and see how it works for you this holiday season and hopefully you will have more time to share with your loved ones and less time dealing with the effects of over indulging.

By Henry Carrillo, Memorial Care Long Beach Medical Center
 Clinical Nutrition Department
 
References:
Baker, Minimalist. “Crispy Garlic Brussels Sprouts with Sriracha Aioli.” Minimalist Baker, 29 Oct. 2020, 
Baker, Minimalist. “Roasted Squash, Pecan, & Pomegranate Salad.” Minimalist Baker, 28 Sept. 2021, 
“Only 1 in 10 Adults Get Enough Fruits or Vegetables.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 Feb. 2021, 
Vaculin, Kendra. “Kale Salad with Pecan Vinaigrette.” Bon Appétit, Bon Appétit, 19 Oct. 2021,