Kait Fortunato
WTOP Wellness Contributor
WASHINGTON — The holiday season is upon us, and while it can be an exciting time,
November and December can also be very stressful — especially when it comes to the
food.
Here’s how you can alleviate some worries about food and learn to rebel against
traditional, restrictive diet advice. Remember: Don’t let food get in the way of what
really matters.
Make sure to eat well throughout the day. Do not skip meals in preparation for
the holiday dinner. Make sure to fuel throughout the day, just as you normally would.
Skipping meals will only cause you to potentially overeat and to eat too quickly,
meaning you will not maximize your enjoyment of the meal.
Survey all the food items and pick your favorites. Most likely, there will be a
lot of food on your holiday spread, but just because something is available, that doesn’t
mean you need to eat it. Take a look at everything offered and pick your favorites.
Make plates and be mindful of portions. This is especially true of any
appetizers served prior to dinner. Try not to just grab handfuls of things to eat while
standing up. Make a plate and sit down to enjoy it.
Check in with yourself; bring something special that only you will know about. Make sure to take moments to check in with yourself during the day. How are you
feeling? Are you hungry? Write a positive quote on an index card and keep it with you
during dinner to look at if you’re feeling overwhelmed. Another good idea is to wear a
shiny bracelet that can serve as a reminder to check in with yourself when you see it.
Give yourself permission to enjoy real foods and desserts. Stop Googling recipes
for sugar-free pumpkin pie and low-fat stuffing. Savor the real foods in the right
portions.
Focus on other Thanksgiving traditions besides just the food. What non-food
related traditions can you start with your family this year? Remember to be thankful to
yourself for all you have accomplished.
Keep table talk positive. Prepare some conversation topics ahead of time, should
the conversation turn to statements about weight or overeating. Try to direct the
conversation to something more positive.
Remember, it’s just one day. It is unrealistic to think you may never overeat
or overindulge in a meal again, but that does not mean that one meal will make or break
your overall goals and values. Put things into perspective and think about what truly
matters.
Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates and
serves on the board for the DC
Metro Area Dietetic Association. Kait focuses on individualizing her
recommendations to have each client see
results and live a healthier, more productive life, and she works to help
people
enjoy food and eat the foods
they love. Kait lives in the D.C. area and loves trying new restaurants and
activities around the city. Visit
Kait’s blog, Rebel Dietitian,
and
tweet her @Rebel_Dietitian for recipes,
nutrition tips and activities in
the Washington area.
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