Flavia C. Soto, MD, FACS, FASMBS, DABOM – Medical Director of the Metabolic and Bariatric Program | Chief of Metabolic and Bariatric Surgery | Associate Vice Chair of Surgery at NYC Health + Hospitals/Metropolitan
The holiday season is a time of joy, celebration, and gathering around delicious meals. However, it can also be a challenging period for maintaining healthy eating habits. Dr. Flavia C. Soto, a bariatric and general surgeon at NYC Health + Hospitals/Metropolitan with over 25 years of experience in academia, healthcare, adult weight loss management, and clinical research, shares practical tips to help you navigate the holidays without feeling sluggish or sacrificing your health goals.
By adopting a mindful approach, you can strike a balance between indulgence and wellness and ensure you enjoy the season to the fullest.
Tip 1: Don’t Skip Meals
Skipping meals to "save room" for a big holiday feast can lead to overeating later. Instead, eat balanced meals throughout the day to maintain your energy and prevent overindulgence.
Tip 2: Stay Hydrated
It’s easy to mistake thirst for hunger, so drink plenty of water throughout the day. If you’re indulging in holiday cocktails, alternate with water to stay hydrated and pace yourself.
Tip 3: Balance Your Plate
Aim for a balanced plate by filling half with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy sides. This way, you can enjoy your favorite dishes without going overboard.
Tip 4: Practice Portion Control
With so many tempting options, it’s easy to overload your plate. Start with smaller portions and go back for seconds only if you’re still hungry.
Tip 5: Savor Your Favorites
The holidays are meant to be enjoyed! Allow yourself to indulge in your favorite treats, but do so mindfully. Take small bites, savor the flavors, and eat slowly.
Tip 6: Be Mindful of Liquid Calories
Holiday drinks like eggnog, specialty coffees, and cocktails can be high in calories. Opt for lighter alternatives, or enjoy them in moderation.
Tip 7: Don’t Forget to Move
Incorporate some physical activity into your holiday routine. Whether it’s a brisk walk, a family hike, or a quick workout, staying active can help balance out holiday indulgences.
Tip 8: Bring a Healthy Dish
If you’re attending a potluck or holiday party, consider bringing a nutritious dish to share. This ensures there’s at least one healthy option available.
Tip 9: Listen to Your Body
Pay attention to hunger and fullness cues. It’s okay to stop eating when you’re satisfied, even if there’s food left on your plate.
Tip 10: Focus on Connection, Not Just Food
Remember, the holidays are about spending time with loved ones. Shift the focus from eating to enjoying meaningful conversations and creating lasting memories.
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