Healthy Eating over the Holidays

DISCLAIMER! This is presentation is meant to be informative. Providing healthy tips, ideas and suggestions. Please see a registered dietitian about meal planning or specific meal/dietary questions. DISCLAIMER!

10 Principles of Intuitive Eating Reject the diet mentality Honour your hunger Make peace with food Challenge the food police Respect your fullness Discover the satisfaction factor Honour your feelings without using food Respect your body Exercise – Feel the difference Honour your health Evelyn Tribole & Elyse Resch – The Intuitive Eating Workbook 10 Principles of Intuitive Eating

https://www.youtube.com/watch?v=Vrfsk3Q7vOc VIDEO

Tips over the Holidays “Stocking” up on calories Too many appetizers Not enough vegetables Liquid Calories Staying active Tips over the Holidays

“Stocking” up on Calories Skipping meals throughout the day to stock up for dinner Reducing calories during the day the body in order to “stock” or save them. Plan to have regular meals throughout the day Small meals and snacks leading up to the event. Have a plan. Avoid going longer than 6 hours Honour your hunger. “Stocking” up on Calories

Too many appetizers Grab a small plate or napkin Research shows that people will eat on average of 92% of what they serve themselves. Survey the options available Take a walk around, see what food options are available Check in with your hunger Respect your fullness Too many appetizers

Full of fibre, antioxidants, minerals and vitamins Make sure half your plate is filled with veggies or fruits Great way to balance out the calorie-rich foods and provides freshness on the plate Not enough vegetables

Liquid calories Have a plan Figure out how many drink you’re planning to have. Hydrate with water in-between drinks Way of slowly down the number of drinks consumed Avoid drinks that are doubles Make or ask for singles Choosing calorie free mixes with hard liquor Club soda, diet coke, water with a squeeze of lime, splash of cranberry juice Liquid calories

Stay Active Don’t skip out on your workouts! Have a plan. Schedule in a workout Aim for 150 minutes of physical activity over the week That’s 22 minutes a day! Stay Active

FINAL FOOD FOR THOUGHT Always have a plan Schedule in your workouts. Have regular meals. Plan out the number of drinks. Be mindful and listen to your body Honour hunger and respect your fullness. FINAL FOOD FOR THOUGHT

http://dieteticdirections.com/top-5-holiday-eating-mistakes/ https://www.abbeyskitchen.com/holiday-weight-gain-weight- loss/ https://ignitenutrition.ca/blog/3-steps-to-reduce-alcohol-intake- over-the-holidays/ https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ https://www.canada.ca/en/health-canada/services/tips-healthy- eating/seasonal-tips-healthy-eating/healthy-holiday- eating.html#a1 References