The Holiday season is just around the corner and with it - our indulgence in food, a lot of (unhealthy) food. During this season, the “food” temptations are everywhere, from you parents’ home to office parties. We all enjoy in the freshly baked cookies, our mama’s favorite piece of cake, our neighbors pie…. And it goes on for weeks!
That’s why we decided to give you 10 nutrition tips, which will help you have a more balanced and healthier food intake, during the upcoming Holiday season:
Tip #1 - Avoid processed foods and stick to the whole foods
- If you want to eat better, choose foods that are in their natural form and avoid processed foods. Whole foods are higher in nutrients (such as fiber, minerals and vitamins) than processed foods and when they make up the majority of a meal, they may lower rates of heart disease, cancer and type 2 diabetes.
Tip #2 - Limit sugar and salt intake
- Did you know that salt intake of less than 5 grams per day can help to significantly reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack. Sugar, on the other hand, causes energy ups and downs and can add to health and weight problems. So, it’s a good idea to limit foods with added sugars as much as possible, because they are extra calories, but without many nutrients. How? Look at the list of ingredients. If sugar is one of the first ingredients listed, chances are the food is high in added sugars. You can also check the packaging - sometimes, labels will say "sugar-free" or "no added sugars."
Tip #3 - Don’t fry the meat
- We all indulge ourselves in a lot of meat during the Holiday season and you can be sure that this year will not be an exception. So, instead of (unsuccessfully) trying to remove the meat from the Holiday table, try to cook it more properly - instead of frying, bake or broil it. Frying is a method where the food is submerged in oil at a high temperature. Oil is a saturated fat and is therefore, high in calories. The addition of oil in frying adds to the calorie count of the food. However, baking or broiling does not add any additional calories and fats to the foods you cook and is always preferred over frying.
Tip #4 - Reduce the extra fat
- this includes butter on bread, sour cream on baked potatoes, and salad dressings. If you cannot resist the urge to put dressing in your salad or cream on your potatoes, then it’s a good idea to read the packaging and find low-fat or non-fat versions of these foods.
Tip #5 - Stay hydrated
- although our last tip, this is important for good health. Drinking enough water each day is crucial for many reasons: regulating body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, and keeping organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. Also, try to drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea.
So, try to use the tips we mentioned, and, we promise you - you will successfully “survive” the Holiday season unhealthy food attack, shay in shape and feel more energized!