Healthy Food Tips Archives - Page 16 of 21

December 19, 2022

Healthy Tahoe: 5 tips for better gut health through holidays

The holiday break year is a wonderful time of calendar year. And while themed gatherings, comforting foods, and getaway treats are part of the magic, these events can also develop some nervousness of overindulgence and foreshadow distress in your digestive method.

Everything you eat goes as a result of the gastrointestinal tract, or gut. Having a diet regime total of fruits and vegetables will assistance preserve your intestine in very good ailment, and this is specially essential by the vacations, when our gut can get out-of-stability. Alongside with fruits and vegetables, there are other approaches to maintain intestine wellness in test as the new calendar year ways:

Tip 1: Start your Holidays off by likely “whole,” which implies when you get ready or delight in holiday entrees, pick dishes with ingredients which are prepared “as grown,” with small, if any, refining. Processed foods these as white flour or white rice have experienced substantially of their fiber eradicated. Even though not absorbed, fiber feeds our “good” gut bacteria, cuts down intestinal swelling, and cuts down absorption of molecules this kind of as cholesterol. Fewer in energy but filling, fiber is crucial for us all.

Idea 2: Seize opportunities to consume colourful kinds of both equally veggies and fruits. Make certain you fill at the very least half your plate with these food items. Vibrant fruits and vegetables consist of vitamins and minerals termed anti-oxidants which counter the effects of absolutely free radicals. No cost radicals variety in the course of normal metabolism with publicity to environmental harmful toxins, and can bring about injury to critical mobile buildings, procedures and molecules, and these damages can be prevented with adequate antioxidant intake.

Suggestion 3: Drink a glass of water right after a glass of wine, beer or other alcoholic beverage. It will fill you up, and make you much less likely to overdo it on the alcoholic beverages front. Though it continues to be a well-liked beverage, alcoholic beverages has health and fitness issues, so it’s ideal to restrict your ingestion.

Tip 4: Eat slower. Chew your food items nicely so you swallow significantly less air and can improved know when you’re whole. This will assistance steer clear of overfilling your abdomen. A packed belly may bring about reflux, when foodstuff and acids back up into the esophagus.

Idea 5: Set a schedule you can adhere to and consider to take in at the same moments each working day. Your GI process benefits from a routine. Also, set a bedtime for your intestine. Late-night ingesting can change your microbiome, the 100 trillion microbes that are living in your gut. Check out to eat 2-3 several hours in advance of bedtime to enable a good deal of time for your human body to digest.

Reward Tip: Manage your pressure. All people manages anxiety otherwise, so discovering a worry relief exercise that will work for you is crucial. Some balanced means to cut down anxiety involve a walk in contemporary air, deep breathing, mindfulness meditation, and workout. Tension can hinder digestion and bring about irritation these types of as swelling and bloating.

Before you dive into vacation functions, try location an intention with your intestine wellbeing at the forefront. With a uncomplicated strategy, you can lower probable strain and discomfort of the holidays so that you can far more fully take pleasure in the treasured pieces.

Dr. Azadeh Brumand is a board-certified gastroenterologist with Barton Gastroenterology, supplying referral-centered therapy for digestive illnesses, this kind of as gastroesophageal reflux illness or inflammatory bowel condition, between lots of other GI ailments to the Lake Tahoe neighborhood. Make contact with your primary care service provider for a referral, or for much more details, visit BartonHealth.org/Gastroenterology.

December 18, 2022

Cleveland Clinic dietitian’s tips for healthy holiday eating

The holidays are loaded with festive parties and tons of extravagant foodstuff to tempt even the most disciplined eater, and exploration exhibits that most people today will achieve some bodyweight throughout the year.

But there are strategies to ward off these sweet temptations and retain the excess lbs at bay.

“Everyone desires to indulge in the particular treats and traditions, so it definitely comes down to setting up,” claimed Teresa Eury, MPH, RDN, LDN, a medical dietitian with Cleveland Clinic Indian River Medical center. “It’s critical to eat well balanced foods just about every working day, including breakfast, lunch and supper, or 4 to six small well balanced meals in the course of the day. [When you have sufficient nutritious food] … in the system you simply just don’t need to have as a lot of treats. Don’t skip foods due to the fact your human body will crave much more sweets and carbohydrates later on.”

Eury offered these strategies on navigating the nutritional obstacles you will probably deal with this thirty day period:

Approach forward: Eat a compact serving of protein or fiber and consume loads of drinking water prior to likely to a celebration so you won’t be as hungry when you get there.

Position yourself absent from the buffet: When partaking in discussions situation by yourself as considerably absent from the buffet as probable as it’s easy to snack mindlessly if the food items is within just achieve.

Bear in mind that discussion is calorie-no cost!

Assess your food stuff selections: When it is time to try to eat, assess the meals decisions and be knowledgeable of the solutions accessible producing mindful options. Fruits and greens will fill you up speedier than classic snack food items and not exceed your calorie intake.

Use compact plates: Serving measurements are constrained by the measurement of the plate so be absolutely sure to pick out the smallest plate accessible. Fill it up with healthful proteins, fruits and vegetables ahead of you peruse the desserts.

Believe color: Make your plate glance festive with a rainbow of healthy fruits and veggies.
Try to eat little by little: It normally takes at least 20 minutes for your mind to comprehend you are full. When you do handle yourself to a address gradual down and savor a smaller serving.

Pick drinks sensibly: Stick to calorie-no cost beverages like water, tea or seltzer. If you do choose to have an alcoholic beverage, vodka infused with flavors or gentle mixers is a great option. Drink h2o and give yourself an hour concerning every single alcoholic beverage. Make certain you have food in your stomach because it controls how quickly liquor will get into your bloodstream.

Get moving: Just an further 500 calories a working day can pack on a pound in a 7 days, so boost your exercise by 15 or 20 minutes a day to compensate for these extra energy. Don’t deprive oneself of a sweet vacation deal with but have a program to make up for it later on by lessening your caloric ingestion or burning a number of more calories with training.

Ingesting is not the only point you will need to be mindful of in the course of the holidays. In accordance to Eury, preserving superior sleep hygiene is also crucial.

“Adults require 7-to-9 hrs of snooze just about every evening and no matter what you are accomplishing you should really try out to go to bed and wake up at the identical time every working day,” Eury discussed. “When we don’t get plenty of rest our amounts of ghrelin (the starvation hormone) enhance, and the additional it improves the hungrier we sense.”

Slumber also impacts the leptin hormone that will help to regulate body body weight. When pressured, the body releases leptin and amplified leptin is associated with amplified consumption of ease and comfort foodstuff. By obtaining great sleep cleanliness you can improved control your body weight because your hormone amounts will be managed.

“Limit refined carbs,” Eury suggested. “When glucose levels increase in your entire body it triggers a lower in a hormone termed Orexin which regulates appetite. When your degrees go high due to the fact you experienced an improve in your glucose level, your orexin level decreases and you grow to be sleepier. Your energy stages are depleted, and to maintain the energy stage up you eat far more food that is significant in refined carbs. It’s a vicious cycle.

“Try to consume advanced carbs like whole grains, fresh new fruits, greens and fibrous meals. That way your vitality stage will be out there to get your holiday getaway buying finished, foods ready and still have a reserve for the festivities.”

Previously mentioned all, don’t defeat yourself up if you overindulge. Just relax, just take a deep breath and inform yourself that the following food is back to your often scheduled system. Even if the scale shows a slight excess weight acquire, it is frequently extra drinking water body weight than fats get.

Eury acquired her Learn of Public Overall health, Behavioral and Local community Overall health Sciences at the University of Pittsburgh and finished her internship in Dietetics and Scientific Nutrition Companies at the University of Colorado. She works at Cleveland Clinic Indian River Medical center as an in-affected person dietitian who only attends to patients who are admitted to the medical center and follows them right up until they are produced. If you would like to seek advice from with a nutritionist about your nutritional desires, inquire your most important care health practitioner for a referral.

December 17, 2022

Have Kidney Disease? Try These 5 Tips to Follow the Renal Diet

The renal diet is made for those with continual kidney disorder or kidney failure to assure their kidneys purpose properly and guard them from even more hurt. Moreover, the renal diet plan can assist retain healthful blood strain and lower the risk of diabetic issues. Individuals without kidney issues should not observe the renal diet regime as it will exclude nutrient-wealthy food items your overall body can advantage from.

Meals bundled in the renal diet regime for kidney ailment have limited potassium, phosphorus, protein and sodium. (Not that those who have dialysis bundled in their cure have distinct wants.) This short article points out the renal food plan for these with kidney condition and not on dialysis.

There are nonetheless lots of delicious and renal-food plan-compliant foods. This is what you want to know about the renal diet program and how to adhere to it.

For a lot more on organ health and fitness, discover out which food items you need to consume for kidney, lung and coronary heart health and fitness.

What is the renal food plan?

One particular of the features of the renal diet is to command how substantially nutrients appear into the overall body. I know how that appears should not we want all the nutrition we can get? If you have kidney damage, the reply may perhaps be no.

We get the vitamins and minerals from the foodstuff we consume. Our body absorbs what it requires, and the rest is transported by way of the blood to our kidneys, wherever excessive vitamins and minerals are filtered out via urine. When our kidneys do not operate thoroughly, the nutrients can construct up and bring about even further hurt to the organ.

The renal food plan delivers individuals with kidney failure or long-term kidney ailment a way to manage their problem by managing how a great deal vitamins appear into their body. The renal eating plan focuses on meals reduced in sodium, phosphorus, potassium and protein. By limiting these meals, you secure kidney operate and total well being. Nonetheless, not everybody with kidney ailment should restrict all of them. Your medical doctor will aid you ascertain your needs primarily based on your amount of kidney operate.

What foodstuff should really renal sufferers keep away from?

Sodium-rich food items like processed foodstuff, savory treats and boxed meals from the grocery shop
Foods substantial in phosphorus, like darkish-coloured sodas, beans, dairy and nuts
Excessive protein
Potassium-loaded foodstuff like potatoes, oranges, bananas and avocados
Significant fluid intake. Some with late-phase long-term kidney conditions have a fluid restriction on the renal diet plan as the kidneys can’t clear away extra fluid.

The severity of your ailment will figure out how strictly you have to limit your eating plan. For many, it is not removing specific foods but somewhat just staying aware of which foodstuff you take in and how a great deal.

What can you take in on the renal eating plan?

Choose fruits which includes, but not minimal to, apples, strawberries, blueberries and blackberries
Sophisticated carbs like complete grains and vegetables
Eggs
Lean meats like skinless poultry, tofu, beans and seafood

Young woman cutting up veggies for her meal. — 10’000 Hrs/Getty Photographs

6 recommendations that make sticking to the renal diet regime easier

Adhering to any eating plan can be challenging, primarily when you have to for a medical affliction. These six uncomplicated techniques can make it much easier to adhere to the renal diet regime.

Monitor your salt consumption

A person of the chronic kidney illness markers is a compromised capacity to manage the sodium-drinking water stability in the physique. This indicates that sodium will collect in your bloodstream, a ailment regarded as hypernatremia. Having the extra sodium out of your food plan decreases your probabilities of working into this issue.

Checking your sodium consumption will appear in lots of forms. The most considerable way to minimize sodium will occur by slicing down on processed foods. On the other hand, you can also cook dinner with much less salt and not insert salt prior to having as a straightforward way to decrease sodium. You may get applied to acquiring considerably less salt swiftly and supplement with other sodium-no cost herbs and spices. More strategically, you really should glance for meals with low sodium levels on the label.

Grocery shop usually

To productively comply with a renal eating plan, concentrating on refreshing meals is greatest. Foodstuff with the maximum sodium degrees are prepackaged, processed and prepared meals. Although they’re quite handy, they aren’t conducive to a renal food plan. Buying contemporary foodstuff means you are going to be at the grocery store often, as the shelf life of these foods is a great deal shorter. Having said that, you can also decide for frozen fruit and veggies to slice down your trips.

Try and create a plan around grocery searching you can do it on the exact same day each individual week or soon after work. Whichever operates for you.

Read much more: Most effective Grocery Retail store Delivery Providers

Part your protein

The renal diet regime contains protein, however it is limited. Protein is nonetheless important to eat. Having said that, you really should be strategic about how a great deal and what kinds of proteins you are ingesting. Consuming as well significantly protein can make your kidneys function tougher to take out squander. It can be finest to choose plant-primarily based proteins over animal-centered proteins as frequently as you can.

Your physician will suggest the total of protein you really should consume based mostly on your serious kidney condition stage. The typical rule is it really should be palm size, or a 3-ounce serving for every meal.

Older woman reading the nutritional label while grocery shopping. — vgajic/Getty Visuals

Pay notice to the food stuff labels

Understanding to go through the nutritional label although shopping is a critical talent when taking in the rental food plan. It really is the only way to make sure the packaged food stuff or beverages you obtain are conducive to a renal diet — reduced sodium, phosphorus, protein and in some cases potassium.

Listed here are a couple important tips to maintain in head when procuring:

Look for buzzwords like “No extra salt” or “Reduced sodium” on the packaging.
Preserve an eye out for phosphorus or words and phrases containing “PHOS” in the elements record.
Salt substitutes like Mrs. Dash are superior in potassium and should really be averted.

Rinse or soak choose foodstuff

Canned meals — vegetables, meats and beans — ought to be rinsed completely ahead of consuming, even if they are promoted as low-sodium variations. Rinsing canned foodstuff cuts down salt intake even extra.

Soaking food items is another way to lower unwanted nutrient concentrations. A examine investigating chickpeas and lentils’ potassium and phosphorus material discovered that soaking food items reduced potassium levels by up to 80{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}. You can also soak food items like potatoes or squash to minimize potassium.

Examine the menu beforehand when dining out

The renal diet regime demands you to intently check what you happen to be ingesting. That can be difficult when you are taking in out. Really don’t get worried eating out just isn’t off the table on the renal diet regime. It may well just acquire a minimal prep beforehand.

Verify the menu of the cafe you might be heading to. Scheduling is crucial it makes it possible for you to simply call in advance if you have any queries. The regulations of the renal diet program even now use, so feel empowered to change your buy at the cafe to meet up with your demands.

Discover additional about your body with the ideal (and worst) food for superior blood strain and nutritional vitamins to boost electrical power.

The information and facts contained in this report is for educational and informational uses only and is not meant as health or clinical assistance. Usually consult with a medical doctor or other qualified health supplier concerning any questions you may possibly have about a clinical affliction or wellbeing targets.

December 15, 2022

Maintaining a Healthy Weight | National Institute on Aging

Several factors can impact your pounds, which include your genes, age, gender, life-style, spouse and children patterns, tradition, rest, and even in which you dwell and perform. Some of these elements can make it hard to maintain or reach a healthful pounds. Regardless, pursuing a healthy eating pattern and training consistently can aid keep your physique as nutritious as feasible as you age. Go through on to understand why pounds could adjust as you get older, why it’s critical to purpose for a wholesome body weight, and what you can do to assist meet your objectives.

Why does fat modify as we age?

As we age, metabolism — how the physique will get electrical power from food items — can adjust. This signifies that some more mature adults have to turn out to be additional active or try to eat less energy to manage or obtain their best bodyweight.

Other more mature older people might drop pounds unintentionally. This can occur if you have significantly less of an urge for food, problem leaving the property to purchase food items, pain when chewing or swallowing, or neglect to eat.

Why really should more mature grown ups maintain a wholesome body weight?

Retaining your body weight in the regular selection is an essential aspect of wholesome getting older. As in other levels of existence, elevated body mass index (BMI) in more mature adults can increase the probability of building wellbeing troubles. These involve coronary heart disease, superior blood stress, stroke, and diabetic issues. Shedding pounds or protecting a nutritious body weight can support reduce these challenges.

Remaining underweight also increases your chance of creating health troubles. If you have a reduced BMI, you may perhaps be far more very likely to create health-related complications this kind of as osteoporosis and anemia, and it could be harder to recover from an sickness or infection.

How are foodstuff, exercising, and energy related?

Being energetic and choosing nutritious foods can help you retain or attain a healthful weight, truly feel much more energetic, and minimize your odds of obtaining other health challenges. It’s essential to pick out food items prosperous in nutrition and goal for at minimum 150 minutes of bodily exercise for each 7 days.

The power your system receives from the meals and beverages you eat is measured in energy. Your overall body desires a particular variety of calories each and every day, depending on your action degree and other components, to manage your current excess weight. Check out MyPlate Prepare to ascertain how several energy a working day you need to have based on your age, sexual intercourse, top, excess weight, and physical activity degree.

To get rid of body weight, exercising a lot more or take in fewer calories than is recommended. To achieve pounds, maximize the variety of calories you try to eat whilst retaining a reasonable exercise stage.

Read through extra about creating wise food items options and obtain tips of how a lot to try to eat, organized by activity level.

What should really I eat to shed or attain body weight?

Image linking to 5 tips for choosing healthier foods as you age infographic — Examine and share this infographic to master about creating much healthier foods possibilities as you age.

Irrespective of whether you are hoping to lose or achieve fat, eating nutritious food items issues. Try out to comply with a healthy taking in pattern loaded in vegetables, fruits, full grains, small-fats dairy, and lean proteins. If you’re concerned about your fat and want to change it, there are points you can do. Talk with a wellness treatment professional about how to make variations in a nutritious way which is ideal for you.

Seeking to lose pounds?

Restrict portion sizing to control calorie intake.
Be as bodily lively as you can be.
Swap out your usual food items for more healthy options.
Continue to be hydrated with drinking water and avoid drinks with extra sugar.
Set particular, realistic plans, this sort of as 3 15-minute walks for every week.
If there is a split in your healthier having or exercising, try out to get again on keep track of as rapidly as doable.
Hold keep track of of what you consume in a foodstuff diary.

Attempting to get body weight?

Try to eat far more food items with wholesome fats, this sort of as avocados and peanut butter.
If you get comprehensive speedily, try to eat recurrent, more compact foods all through the working day.
Increase nutrient-dense treats these kinds of as nuts, cheese, and dried fruit to your menu.
Dine with pals and spouse and children to make the practical experience extra fulfilling.
Keep lively to improve your urge for food.

How a lot bodily exercise do I have to have?

Diet and exercise infographic icon — Study and Share this infographic and assist distribute the phrase about wholesome diet program and exercise.

Workout and physical activity are great for just about absolutely everyone like older older people. Aim for at the very least 150 minutes of moderate-intensity cardio action — working really hard adequate to elevate your heart amount and break a sweat — each 7 days. You never have to complete this all at once, instead, you can crack up your exercise above the training course of seven days. If you simply cannot meet the objective appropriate absent, test to be as bodily active as you can. Performing some thing is better than performing almost nothing at all.

For adults at each individual body weight, ageing is connected with muscle mass reduction, which will make specified things to do complicated. Becoming energetic can assist more mature older people preserve muscle mass and make it simpler to conduct each day functions, participate in outings, push, preserve up with grandchildren, avoid falls, and keep as impartial as possible.

You do not will need to commit a good deal of income joining a health club or hiring a private trainer to get in good shape. Think about the types of actual physical actions that you take pleasure in, for instance, going for walks, functioning, bicycling, gardening, swimming, and dancing. Even everyday chores this kind of as vacuuming can supply physical exercise. When you’re finding started with exercising, consider to remain motivated to go your system regularly. Then maximize the size of time you work out or include a further fun action. Talk with your health practitioner before commencing a new or a lot more vigorous exercising plan.

Study about this subject in Spanish. Lea sobre este tema en español.

For much more information on preserving a wholesome body weight

This articles is supplied by the NIH National Institute on Getting older (NIA). NIA scientists and other experts evaluation this content to make sure it is exact and up to day.

Material reviewed:
April 07, 2022

December 14, 2022

Stay healthy this winter with 6 wellness tips from Hamilton Health Network

FLINT, Michigan — While the wintertime months in Michigan are ordinarily filled with festive situations, fantastic food items, and warm reminiscences, they can also be filled with possibilities for persons to get unwell, unintentionally spread germs, or get damage without the suitable safety measures. The good thing is, the group at Hamilton Local community Health and fitness Community (CHN) spoke with Flintside to give six essential suggestions to use this winter to remain well and safe.

1. Clean arms frequently, specially when you are out holiday break browsing

In lieu of each the coronavirus and respiratory syncytial virus (RSV) remaining at their peak during the colder months, Hamilton recommends inhabitants usually wash their hands to rid the physique of any microbes that could have transferred from frequently touched surfaces. This tip is primarily essential when out holiday buying. “If you are not capable to get to a sink, use an alcoholic beverages-centered hand sanitizer until finally you can,” claims Stacy Sawyer, Director of Communications and Marketing and advertising at CHN.

2. Be watchful when shoveling snow

Snow shoveling can place quite a few persons at chance of a heart attack. Abide by these ideas from the National Safety Council. According to Sawyer, “every 12 months, many people are hospitalized for chest soreness and cardiac functions right after shoveling snow. It is simple to around-extend your self when shoveling which can lead to coronary heart issues and even loss of life.”

3. Be mindful of carbon monoxide danger when heating your dwelling

According to the CHN team, every single yr, at the very least 430 individuals die, and 50,000 go to the unexpected emergency place for accidental carbon monoxide poisoning. This is for the reason that carbon monoxide is odorless and colorless, earning it particularly perilous. To avert this, CHN health professionals suggest Flint citizens always have a performing carbon monoxide monitor in their properties. “And never ever use an oven, moveable stove, grill, or yet another option warmth resource to heat your property. If using a generator, make certain it is adequately vented,” advises Sawyer.

4. Get your seasonal flu shot and COVID-19 vaccine or booster if you have not already

CHN shares that the best time to get your flu shot is in the drop but getting just one now nearer to the vacations will however give defense through flu period early next yr. “Plus, if you are 64 or more mature, a specialty flu vaccine or ‘high dose’ vaccine is out there and features excess protection for more mature people today,” suggests Sawyer. It is primarily important for aged and immunocompromised people today to be vaccinated. Any person because of for the flu or COVID-19 vaccine or booster is inspired to contact Hamilton at (810) 406-4246 to timetable their vaccine(s).

5. Maintain a nutritious diet regime and exercising schedule

However training and keeping a well balanced diet plan might look tough in the course of the getaway year, it is really critical to stay dependable even during the wintertime months. CHN practitioners recommend fitness center alternatives when hunting for workout routines at property with YouTube videos, a lot of of which do not even involve gear. “And keep in mind to proceed ingesting a balanced diet with fruits, vegetables, protein, and fiber even when tempted with delectable convenience foods and holiday treats,” shares Sawyer.

6. When in doubt, choose safety measures

It is always much better to be secure than to get an individual sick. CHN indicates that if anyone in your family is sensation ill, consider to avoid remaining in call with them till they are sensation better. This may well be hard to manage during the holiday seasons, with so numerous families obtaining jointly. On the other hand, Sawyer shares that “anyone who has any underlying disorders [or is immunocompromised] must revert to the safeguards we practiced a 12 months or so in the past. Put on a mask, avoid crowds, and be sure your COVID-19 boosters are up to date, and you have gotten your flu shot this yr.”

“Also, when your extended family and mates visit, open up your windows to build airflow. Switch on a enthusiast just to aid keep air circulating. Never kiss the toddlers! With RSV and flu and COVID getting rampant, hold back on people kisses with young ones. A cough or chilly for an adult can imply something far more major for a youthful one, these kinds of as RSV,” Sawyer continued.

In addition to the tips over, Hamilton Local community Health and fitness Network suggests Flint citizens pay a visit to hamiltonchn.org for more wellness resources and to set up health-related, dental, and vision appointments for 2023.

December 13, 2022

Tips for Healthy Holiday Eating

This is a roundup of advice that originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. To get more expert guidance on healthy cooking, eating, and living, subscribe here.

The period from Thanksgiving through New Year’s can be a disaster for your best intentions of watching what you eat and staying active.

From rich traditional fare to behavioral cues to overeat to hosts who don’t plan for dietary restrictions, the holidays are a sort of “perfect storm” for weight gain, digestive issues, and other diet-related health problems.

“The defining characteristic of traditional holiday items like stuffing, traditional gravy and pie is that they’re all extremely high in calories and low in fiber,” says Susan Roberts, director of the Energy Metabolism Laboratory at the USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University, and author of The “I” Diet. “In other words, they’re the perfect mix of nutritional factors to make you have to eat huge amounts of these foods before you feel content and full.”

Holiday spreads also tend to include a variety of desserts. Refined white flour, added sugars (including “natural” sugars like honey, agave, and maple syrup), and saturated fats are the foundation of our favorite treats, but excess intake is also a recipe for increased risk of diabetes, heart disease, and obesity.

Even just looking at a beautiful spread amplifies the effect. “The sight and smell of abundance triggers real metabolic signals of hunger and expands our stomach so that we need to eat more to feel full,” Roberts says.

Tufts research has found that overeating “situationally” – such as during the holidays – is an important predictor of weight regain after weight loss during other times of the year, Roberts says, adding that many people seem to put on all their excess weight during this time.

The good news is, with a bit of forethought, you can go forth and partake in the festivities without making your body pay the price.

“The best way to prevent post-holiday remorse is to develop strategies ahead of time to avoid overconsumption of unhealthy food and beverages,” says Alice Lichtenstein, director of the HNRCA Cardiovascular Nutrition Laboratory, and professor at the Friedman School of Nutrition Science and Policy at Tufts. “This doesn’t mean you have to deprive yourself of holiday favorites; it just means you have to be aware of how much and how frequently.”

Here are some ways you can take control of your holiday eating, from Lichtenstein and other nutrition experts at Tufts.

Be Strategic

Be selective. You don’t have to try everything. Take an overview of everything and focus on just what you absolutely adore or what brings back happy memories. Use a small plate or cocktail napkin to control portion sizes.

Have a plan. Allot yourself a maximum amount you plan to eat each day and stick to it. Store favorite items out of sight to help resist temptation. Consider (contactless) delivery of some of that glut of holiday goodies to family or neighbors, especially those who are not able to connect with others this year, or freeze extras.

Savor the flavors. Give yourself permission to enjoy the pleasures of the holiday season. Savor each (modest) bite and smile as the flavors bring back memories of holidays past and create positive thoughts for holidays to come.

Lean In to Fruits and Veggies

At holiday feasts, it’s OK to serve traditional fare and even desserts—but shift the spotlight to fruits, vegetables, beans and nuts.

Serve salad as a first course to help fill up before the caloric dishes hit the table. Go heavy on greens, colored veggies and healthy oils and lighter on croutons; add color, crunch and more nutrients with bits of (peel-on) apples or pears. (For Thanksgiving, skip the bacon bits and consider dried cranberries and sunflower seeds on your salad.)
Make vegetable side dishes or at least the co-star of the main course. Try a vegetable-based soup course, like one made with seasonal squash, and seasoning such as nutmeg. Roast your vegetables, which brings out their natural sweetness while better retaining nutrients otherwise left behind in the boiling water.
Work in cranberries. In addition to dietary fiber and vitamins A, C and E, cranberries are among the richest source of phytonutrients such as anthocyanins, ellagic acid and quercetin. Add less sugar. Unfortunately, the standard cranberry sauce recipe on the back of the bag adds a whole cup of sugar to each 12-ounce bag of berries, so a half-cup serving tops 200 calories. You can keep your cranberry sauce more tangy by adding less sugar. Work cranberries into different holiday recipes where other fruits can help sweeten them or they add a tart touch to savory foods.

Make Healthy Substitutions

Go pescatarian. Consider centering your meal on fish, like salmon, instead of other meats, or at least have fish as a second choice.
Swap sweet potatoes in for regular potatoes. You’ll find several varieties in the supermarket, including “yams” that are actually sweet potatoes, too. All are excellent sources of vitamin A, potassium, dietary fiber and vitamin C. You’ll also get magnesium, phosphorus, choline, iron and calcium – and just 180 calories per cup of cooked sweet potato.
Substitute buttermilk for the butter and cream in your mashed white potatoes and reduce the portion size. Or try roasting baby potatoes that are now available in a rainbow of colors—a sign that they are rich in pigment phytonutrients.
Substitute olive oil for butter. Making cakes and other baked goods with oil instead of some or all of the butter boosts the healthy unsaturated fat and shifts the balance away from the saturated fat, according to Lichtenstein. It also has the added benefit of producing a moister, more tender cake.
Reduce the amount of white flour. “Substituting at least half the white flour with white whole wheat flour (or regular whole wheat flour) or replacing some of the white flour with almond flour is another way to improve the dietary quality of desserts,” says Lichtenstein. “Just be aware that almond and other non-wheat flours will impact the texture of your baked goods.” She adds, “Adding chopped walnuts or sunflower seeds will add interesting texture and increase fiber, which may lead to a more moderate portion size.”
Cut that sugar. Sugar contributes to tenderness, texture, browning, and aeration, so cutting it will impact more than just sweetness. Still, leaving some of the called-for sugar out of most recipes will change them, but not ruin them. If you want to cut sugar (or introduce sugar substitutes) in a recipe, you should plan to experiment. Conventional wisdom recommends not cutting more than a third of the sugar, but some recipes can handle more. (If sugar plays an integral role—such as in merengues or candy, or even a simple yellow cake—cutting is not really an option.)

Portion Power

Whatever your holiday menus, keeping your seasonal eating healthy also means practicing portion control.

Know your serving amounts. A “serving” is the amount of food recommended in consumer education materials such as MyPlate or used in Nutrition Facts labeling. A “portion” is the amount of a food you choose to eat at any one time – which may be more or less than a serving but is typically more. When cooking at home for the holidays, dish up the recommended serving to each member of the family.
Keep leftovers off the table. Leave the leftovers in the kitchen rather than putting on the table, so second helpings require a bit more effort. Refrigerate leftovers promptly after the meal, both to prevent foodborne illness and to discourage after-dinner snacking.
Serve small desserts. Prepare or package homemade and store-bought desserts into modestly sized portions. Mini muffin tins, tiny cookie cutters, mini cake and loaf pans, the smallest cookie scoop, or just a knife make it easy to serve bite-sized desserts. Offering a taste relieves the implied commitment and real temptation to eat that full slice of double chocolate cake. Plus, it stretches recipes—a dozen cupcakes become 24 or more mini muffins, which means more to share, gift, or freeze.

Be a Health-Conscious Host

Ask what people can and can’t eat. If you’re hosting the meal and aren’t already familiar with guests’ dietary needs, just ask.
Consider serving the meal buffet-style. You can include a mix of traditional favorites and diet-friendly dishes.
Offer simply-prepared dishes. “Dishes with fewer ingredients make it easier for guests to know what they’re eating, and such dishes tend to be healthier, too,” Kane says.
Serve toppings on the side. “If a dish has a gravy or sauce, serve it on the side so guests can decide whether or not they want to include it,” Kane says.
Keep recipes handy. If people are bringing dishes to share, ask them to write their name and the recipe (or at least the ingredients) on a recipe card to place by the dish.
Retain product details. “Keep food package labels of what you’ve used to prepare menu items so guests with allergies can double-check ingredient lists,” Romano says. Or, snap photos of the packages (including the complete ingredients list) on your smartphone.
Offer some non-alcoholic but festive drinks. Many recipes for “mocktails” (non-alcoholic mixed drinks) can be found online. Flavored (unsweetened) sparkling water can be festive, too.
Consider meal timing. Tell guests what time the meal will be served, especially if it’s outside the norm, like mid-afternoon. Guests with diabetes may need to plan ahead. Consider serving some healthful appetizers, like fresh vegetables with hummus dip.
Share the menu in advance. “It can help to give guests an idea of what will be served so they can plan appropriately,” Kane says.
Watch the salt. Add minimal salt to dishes, letting guests add more if desired. Opt for low-sodium or reduced-sodium ingredients when you can.
Be carbohydrate-aware. Carb-conscious guests will appreciate non-starchy vegetable offerings like a pretty salad of mixed leafy greens or roasted Brussels sprouts.
Opt for vegetarian or vegan ingredients, when you can. If a recipe like stuffing, soup or a side dish calls for broth, opt for vegetable broth rather than chicken broth.
Make hearty side dishes that do double-duty as a vegetarian or vegan main dish. For example, try quinoa pilaf with dried cranberries and roasted squash, or make a baked bean dish or three-bean salad.

Savvy Socializing

Stick to your normal meal schedule on a party day, says Roberts. Before you go, eat a healthy, high-fiber snack like raw vegetables, nuts or fruit to take the edge off your appetite.
Offer to bring a dish and make it a healthy one. Your host will appreciate the help and you’ll know you have something good-for-you to eat.
Become a vegetarian. Holiday parties are also a smart time to suddenly, even if temporarily, eschew meat.
Watch where you stand. Don’t be one of those guests who stays planted by the buffet table. Stand more than an arm’s length away from the food and snack bowls, Roberts suggests, so you aren’t unconsciously reaching for more while you chat. “Multiple research studies have shown that the proximity of food determines how much you load onto your plate,” she notes.
Pass the platter. At sit-down dinner parties, keep the less-healthy foods and alcohol moving down the table away from you, and make sure they don’t end up within easy reach.
Never eat a treat alone. “Always eat your treat accompanied by a healthy food,” Roberts says. “For example, if your treat is chips, try eating them with a yogurt dip and some red-pepper slices and celery.”

Guidelines for Guests

Special dietary needs shouldn’t divide us at the holiday table. All it takes to come together and enjoy each other’s company over a meal is good communication, a bit of understanding and pitching in to help as needed.

Give your host a heads up. As soon as you’re invited, let hosts know your diet restrictions, so they don’t have to scramble at the last minute or feel hurt if you don’t eat their special dishes.
Offer to bring a dish. Consider bringing a one-pot-meal, such as a hearty salad or casserole. This ensures there’s something you can eat, without making hosts prepare something special for you.
Applaud well-intended efforts, but be honest when they won‘t work for you. If someone makes a casserole, for example, but overlooks the gluten in the condensed soup in the dish, thank them but don’t risk your health by eating it.
Polish your elevator speech. You might be put on the spot to explain why you’re passing up certain dishes. Or, guests may ask why you’re eating something they think you shouldn’t have. Kane suggests saying something like, “Thanks for your concern, but this is what works best for me.”