Thanksgiving, Christmas and even the New Year holidays are just around the corner. Food and drinks typically flow plentifully during dinners, parties, and get-togethers when memories are made. However, healthier eating habits can take a detour this time of year.
Shani Belgrave, MD, a specialist in minimally invasive and bariatric surgery runs Peachtree Surgical and Bariatrics. She provides tips to explain how to better manage hunger and holiday eating.
First, it is essential to note that hunger can be connected to more than just feeling full.
“Hunger and satiety is a complex interplay between many hormones and the gut-brain axis. How much we eat is not only dependent on our energy by requirements but can also be determined by other factors unrelated to hunger,” Dr. Belgrave stated.
For example, eating snacks while watching a movie is more ritualistic. Additionally, a person may eat more at a special event where certain foods are not typically available.
She further explained that holiday event overeating can occur because it is a time of year when food is utilized in a celebratory fashion. Consequences include having to face depression because of weight gain and a weight loss struggle.
Dr. Belgrave also warned that indulging in high-sodium foods during the holidays can lead to water retention that can manifest as swelling, bloating, and increased blood pressure.
“The American Heart Association recommends consuming no more than 2,300 mg of salt per day. Consuming high amounts of salt on an ongoing basis can cause high blood pressure and cardiovascular disease. Excessive alcohol consumption can cause confusion, memory problems, and in some instances, death. Chronic excessive alcohol consumption can also be a risk factor for certain cancers,” she said.
Dr. Belgrave stated that it is important to drink 64 ounces of water daily. Drinking water before dinner will help people to eat less, reduce hunger, and control the urge to overeat.
“Another tip is to focus on eating protein and vegetables. Good options include collards, poultry, and seafood. When choosing dessert at a party, opt for just one dessert and be mindful of the portion size,” Dr. Belgrave also added.
One strategy to avoid holiday weight gain is to avoid keeping cakes, pies and cookies in the house.
“This relegates dessert to a treat to be enjoyed at the Christmas party rather than a daily occurrence from Thanksgiving through Christmas.”
Dr. Belgrave shared that portion control is important year-round. WebMd.com (https://www.webmd.com) is a good source to learn about caloric intake guidelines. Reframing food as a fuel source helps to reduce excess.
“Avoid eating in front of the television. During meals, chew food well and eat slowly. This allows you to pick up on cues that you are full. Another tip is eating off a small plate,” she stated.
Diabetics or people with dietary restrictions can offer to bring a dish to feel included during holiday meals if they plan to eat at a relative or friend’s home to ensure that there will be a healthy option. Dr. Belgrave also suggests another idea of having a small healthy snack before attending dinner in the event there is not much available to choose from.
When health-conscious cooks are putting meals together, it is best to use fresh ingredients.
“Greens are very healthy and also filling. Beans are high in protein and also filling. Seafood and poultry are also filling and a good source of protein,” said Dr. Belgrave.
She added, “Limiting salt is important. Using herbs to season food and letting foods marinate is another way to add flavor. Splenda and stevia are good sugar substitutes. Even though agave is a natural sweetener it should be limited along with all sugars. The healthiest choice for sweetening foods or drinks is fresh or frozen fruit.”
Other healthy options include vegetable and fruit trays. Instead of chips and dips, hummus with carrots or bell peppers can be offered to guests. Nuts are a high-protein snack, according to Dr. Belgrave.
“Even if sugar is used, you can still have a dessert, but instead of tasting several just select one and make sure it is one serving,” she also said.
Diets do not always garner long-lasting results. When they end, weight is regained.
“It is more advantageous to have a lifestyle change where the way one eats is an ongoing sustainable change. Instead of having dessert every day after dinner, dessert could be eaten once a week,” Dr. Belgrave stated.
Visit https://drshanibelgrave.com and https://www.youtube.com/channel/UCp9X-3cMr7GofzAyZndzesw to learn more about Dr. Belgrave.