3 Holiday Eating Tips written by Joanna Castriotta MS,RD, CSSN, LDN

What is your favorite part of the holiday season? I absolutely love being with family. The laughter, creating new memories and sharing past experiences is something that I look forward to each year. For some, this can be a stressful time of year trying to make sure everything is perfect. At times, it seems like the holidays can come and go and the only thing that lingers is the extra weight gained.

I have a few tips and tricks that will help you avoid this unwanted weight gain.

Often, there is so much preparation involved for holiday meals. You can spend all day in the kitchen only to devour the meal within a few minutes.

In fact, the average person consumes 3000-4500 calories on Thanksgiving Day. For some, this is double the caloric requirement for weight maintenance. Thanksgiving marks the beginning of the holiday season with shopping, decorating, parties, cookies and cocktails. With all of the hustle and bustle, it’s no surprise if your exercise routine changes as well.

You might be too busy to get to the gym so make sure you have a back-up plan like using the WPT virtual coaching program or have someone keep you accountable for meeting your exercise goals.

Here are 3 tips that can help take the holiday focus off of food and on to making memories.

  1. Eating quickly could lead to overeating. It takes your brain about 20 minutes to receive the signals from your stomach that you are full. Take at least 20 minutes to eat your meals. Take your time, chew, swallow and repeat slowly.
  2. Did you know that putting food on the table and having it in plain sight increases your intake? During the holiday meals, sit away from the food, or leave the food in the kitchen. Whatever you do, don’t be the one sitting in front of the pumpkin pie. Chances are, you will eat it! I use this in reverse in my house. I leave the healthy food out and within reach while the unhealthy food is up high and out of sight.
  3. Are you the type of person that takes a bite and has food on your fork ready for the next bite before swallowing? Put your fork down between bites and savor the flavor of the meal. This trick will help slow your intake allowing your brain to receive the signals that you are full. If you are feeling ambitious, you can try using a small fork to decrease the amount of food your fork can hold.

It is almost inevitable, at some point the holidays will be stressful. But take the small moments to enjoy your family and friends by talking, laughing and catching up so you can bring in the New Year with gratitude.

For more tips and tricks on keeping a consistent caloric intake over the holidays, schedule a time to chat with me. I’d love to help you reach your health goals.


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