November 15, 2021
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During the holidays, healthy habits can be disrupted. Some people might wonder what healthy habits may get disrupted during the holidays [1]:
- Eating three meals per day to avoid the restricting/binging cycle that people get more caught up in during the holidays.
- Allowing a cheat meal without feeling guilty, get back on track the next meal.
- Getting plenty of sleep to avoid the high fat and high sugar trap which occurs as a result of sleep deprivation during the holidays.
- Realizing that there is no naughty list of foods.
- Starting out with a plate of vegetables to take the edge off of your appetite and then taking a small plate of your favorite foods.
- Eating slowly because it takes 20 minutes for your body to feel full.
- Focusing on having fun instead of eating the entire night.
- Taking a walk after eating your food. It relieves stress from the holidays and helps make up from overeating during the holidays.
- Avoiding or limiting alcohol as it can have a negative effect on your body.
- Traveling and parties disrupt your regular eating times. Eating late at night can affect your sleep.
- Eating enough lean protein can help curb sugar cravings and overeating [5].
Particularly for children, here are some helpful recommendations [2]:
- Help your children “eat the rainbow” of ½ plate of fruits and vegetables.
- For children over age 2, only have 10% of food consist of sugar.
- Adopt a reduced screen time plan [3] (e.g. stop screen use an hour before bed, no screen time at meals).
- Introduce water as a healthy drink [4]. Caffeinated beverages contribute to poor sleep, dehydration, and anxiety. Regular soda has too much sugar [4].
- Adopt a consistent sleep schedule for kids and teach sleep hygiene.
- Encourage regular exercise.
- Adopt these habits for yourself because kids do what you do.
- Centers for Disease Control and Prevention, https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
- Centers for Disease Control and Prevention, https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html#ScreenTime
- American Academy of Pediatrics, https://www.healthychildren.org/English/media/Pages/default.aspx
- Mayo Clinic, Water, how much should you drink every day? mayoclinic.com
- 7 foods that can fight sugar cravings, https://www.runnersblueprint.com