Nutrition for Breaks and Holidays

Nutrition During the Holidays

It’s time for break, and you’re looking forward to a vacation from study, the chance to get together with friends and family, a change in your eating options, and perhaps a new location to explore. Here are some strategies to help keep you healthy and enjoy the time off.

Finding a pattern

Whether at school, at home, or away, it’s good to maintain a routine. Once you’ve finished sleeping off any delayed effects of too much late-night studying, try to get back quickly to a regular schedule of sleeping, eating, and exercising. No need to be rigid, but a little structure can be very helpful.
Get eight hours of sleep on a regular basis as much as possible—most adults need that amount. This will help both maximize alertness and minimize unnecessary hunger.

Eat regularly throughout the day to maintain your metabolism, and include both protein and carbohydrate foods at each meal for energy. For some suggestions, see “Meal Planning Quick Tips”
Exercise will keep you at your peak, and it’s not hard to find some activities that can travel with you. A walk every day can be done almost anywhere, and with anyone! Or try dancing, exercise tapes, or other exercise options depending on local availability.

Minding your weight

If the possibility of weight gain worries you, beware of extremes of either dieting or splurging. The best way to lose weight is gradually, through good planning and consistent effort. A great goal over a holiday or special event is to maintain your current weight without gaining, by avoiding too many excesses.

Don’t go into special or holiday meals starving— that is, don’t skip breakfast or lunch before a party. Then, help yourself to reasonable portions and a serving of dessert, just don’t go overboard.

At buffets, scan the available food before you decide what to take. Use a medium-sized plate and stick to a few favorite items. After that, it’s best to position yourself away from the buffet table and avoid returning for many refills—limit to one.

Still hungry? Munch on vegetables and fruits, as they are generally lowest in calories. Keep portions small of high-fat foods, such as cheese, nuts, high-fat meats, pastries, creamy dressings, gravies, toppings, and other items with hidden calories, such as mashed potatoes.
When you are around food or in the kitchen preparing food, be intentional about eating by taking a serving of what you want on a plate, rather than grazing.
Enjoy watching TV or movies without overdoing the snacks.

Choosing beverages wisely.

Be aware of the excess calories in eggnog, apple cider, juice, alcoholic beverages, soda, sweetened iced tea, coffee drinks, lemonade, etc. These may contain from 150 up to 450 calories per serving, whereas water, seltzer, and diet sodas are calorie-free. If you drink alcohol, limit to one or two reasonably sized servings, and select light wine, light beer, or use a non-caloric mixer.

Learn to quit eating when you’re no longer hungry—don’t overfill. Be aware of non-hunger eating, and find good ways to relax and work on any stress.
Remember to eat slowly, and savor the food! Focus on appreciating the people you are with, as well as the menu.
Finally, don’t be hard on yourself—vacation is a time to rest and to enjoy!