Healthy Holiday Eating Tips!

Don Colbert M.D

The holidays can be a very stressful time for anyone trying to start, or stay on track with their diet. All of the holiday parties and gift baskets that show up in the work place can make one feel surrounded by temptation. According to a recent study by Tufts University in Boston, individuals that are already overweight put on an average of 5 additional pounds during the holidays. However, according to a similar study through the New England Journal of Medicine individuals that are not over weight gain an average of 1 pound over the holidays. 1 pound! That is between Thanksgiving and New Year's. The average adult only gains 2-3 pounds over the course of an entire year! As the obesity rate in the United States continues to rise, we must remember to practice good habits during these tempting times.

One major tip I give to all of my is to chew each bite 20-30 times and put their fork down between bites. Your saliva contains special enzymes called ptyalin and amylase, which digest carbohydrates. Putting the fork down allows those enzymes to be able to do their work. I also find with the big holiday meals, the first bite is usually heaven. The second bite is good, and the third bite is simply ok. Do not deprive yourself, as that can cause you to binge later. If you eat an extra piece of Granny's famous German chocolate cake, savor each bite and then take a walk around the neighborhood after dinner to keep you from crashing. Another tip I give my patients is to eat the protein portion of your meal first since this stimulates glucagon, which will depress insulin secretion and cause the release of carbohydrates that have been stored in the liver and muscles, which will help prevent low blood sugar. If you are going out to a party and are concerned that you might overindulge, eat a small meal like a bowl of vegetable based soup or a protein shake about an hour before you go out to prevent your blood sugar from dropping and keep you from over eating as soon as you see the first appetizer plate.

The most important tip I can give is to enjoy the time of worship and fellowship that you will be sharing with friends and family this holiday season. It is a great time to go around the party or the dinner table and give thanks for the many blessings that have been bestowed upon you this year and rejoice in the blessings of others! I hope you all have a safe and healthy holiday!