Tips for a Healthy Holiday Season
As we approach the festive season, it's essential to maintain a balanced and mindful approach to our diet and lifestyle. In the midst of holiday feasts and celebrations, these tips will help you make informed choices and ensure your well-being during this joyful time. From portion control to incorporating self-care routines, Warlick Family YMCA Dietitian Nina Cassetta offers valuable insights for keeping your health on track throughout the holidays. Discover expert advice for a healthier, happier holiday season.
Prioritize Portion Control:
Enjoy holiday feasts in moderation by using smaller plates and mindful eating to avoid overindulgence.
Maintain your exercise routine or engage in fun, festive activities like winter walks or dancing to burn off those extra holiday calories. Mild to moderate exercise has a considerable impact on our blood sugar levels, as movement increases our insulin sensitivity. After your food has been digested for a bit, consider strolling around your neighborhood or a local park to bring down your glucose levels.
Balance Your Plate:
Fill your plate with a variety of colorful fruits and vegetables, lean proteins, and whole grains to create balanced meals.
Bump Up Fiber Intake:
Fiber is a nondigestible carbohydrate that not only helps with blood sugar control but also helps maintain satiety levels and add bulk to our stool, keeping our GI system happy. Win-win! Aim for 25-35g a day.
Pair carbohydrates with lean protein and/or healthy fat. Protein and fat foods take longer to digest and will prevent a blood sugar spike. Consider adding peanut butter to your bagel or guac with your chips to have more balanced blood sugar.
Make time for self-care routines, like meditation or relaxation exercises, to manage holiday stress and maintain your well-being. Reducing our overall stress, engaging in self-care activities, and ensuring we get an average of 7-9 hours of sleep each night have a positive impact on blood sugar control.
Control Your Blood Glucose:
Try these Dietitian Approved Tips For Blood Sugar Control
Include Carbohydrates Consistently:
Make sure to include a complex carbohydrate(whole grains, fruits/veggies, starchy veggies) at every meal to provide your body with a steady supply of its preferred fuel source.
Do Not Skip Meals:
Eating regularly throughout the day helps to prevent spikes or dips in our blood sugar levels. We recommended eating something every 3-4 hours.
Monitor Blood Sugar Levels:
Whether you prefer pricking your finger or monitoring your sugars through a CGM, this is the best way to stay on track of your glucose levels throughout the day. We recommend checking in the morning, before meals, within 2 hours after meals, and before you go to sleep at night.
Healthy Holiday Recipies
Try these balanced recipies this season:
NINA CASSETTA, RD
Warlick Family YMCA Dietitian