Navigating Holiday Eating Healthfully -- A Nutritionist's Advice

The holidays present a season where food is at the center of time spent with family and friends. Food should cultivate positive experiences, but with so many opportunities to overindulge, the season brings with it the concern for maintaining health while sharing meals together.

Rebecca Shenkman, MPH, RDN, LDN, director of Villanova University's MacDonald Center for Obesity Prevention and Education, offers a few tips to avoid overeating. "Try to ditch the all-or-nothing mindset," Shenkman advises. "Depriving yourself of special holiday foods or feeling guilty when you enjoy them is not a healthful eating strategy. Enjoy treats in moderation and savor these foods as a special experience. Have one piece of pie; don't have two pieces plus five cookies."

Taking time to slow down and listen to hunger clues can help mitigate overeating. Indulging in a savory appetizer, dessert, and festive drinks at a party can leave many people feeling unsatisfied and guilty, so decide what you are going to choose  as your special treat, set a moderate portion size, and really let yourself enjoy that item.

Holiday celebrations often include more alcohol consumption, which can lessen inhibitions and induce overeating. Drinking one glass of water between each alcoholic drink at a party can slow down the rate of alcohol intake, increase hydration and mitigate overeating.

Eating a snack high in fiber or protein before you head out to a party can help control blood sugar and binging. Quick options are Greek yogurt, apple with a tablespoon of peanut butter, or a bowl of oatmeal.

Exercise can be instrumental in partially offsetting increased holiday caloric intake. Even a 10-minute brisk walk twice a day can help keep the metabolism going. And the added benefit is that physical activity helps many people mentally decompress and de-stress.

Shenkman suggests that keeping a food journal is a great tool. "Recording how you feel before and after times of over-consumption can be beneficial in noticing tendencies and staying aware of emotional triggers."

To speak with Shenkman, click her headshot above, e-mail mediaexperts@villanova.edu or call 610-519-5152.