1. Healthy Eating over the Holidays

2. 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!

3. 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

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VIDEO

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

6. “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

7. 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

8. 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

9. 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

10. 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

11. 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

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References