{"id":725,"date":"2021-11-12T18:23:26","date_gmt":"2021-11-12T18:23:26","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=725"},"modified":"2021-11-12T18:30:27","modified_gmt":"2021-11-12T18:30:27","slug":"its-the-holiday-season-dietitian-tips-to-help-you-through","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=725","title":{"rendered":"It&#8217;s the Holiday Season- Dietitian Tips to help you through"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"725\" class=\"elementor elementor-725\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d263b37 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d263b37\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eb0bd2b\" data-id=\"eb0bd2b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aea2ec3 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"aea2ec3\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">It&#8217;s the Holiday Season- Dietitian Tips to help you through<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b0a6fd elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"2b0a6fd\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"512\" height=\"258\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/unnamed-e1636741736280.png?fit=512%2C258&amp;ssl=1\" class=\"attachment-large size-large wp-image-727\" alt=\"dinner table with cooked turkey, vegetables and other items\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/unnamed-e1636741736280.png?w=512&amp;ssl=1 512w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/unnamed-e1636741736280.png?resize=300%2C151&amp;ssl=1 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6184b062 elementor-widget elementor-widget-text-editor\" data-id=\"6184b062\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p class=\"wp-block-paragraph\">The holidays are fast approaching, and it seems like this year will be back to normal, or at least closer to normal!\u00a0 That means family gatherings, work parties, neighborhood get-togethers, and maybe even a friends gift exchange.\u00a0 All of these wonderful social gatherings mean lots of food and drinks, Yum!<\/p>\n\n<p class=\"wp-block-paragraph\">So what to do when you\u2019re trying to eat a healthy balanced diet?<\/p>\n\n<p class=\"wp-block-paragraph\">Here are a few dietitian approved (me!\u00a0 I\u2019m the dietitian\u263a) tips to help you navigate all the delicious food and drinks at all the fabulous events during this holiday season.<\/p>\n\n<p class=\"wp-block-paragraph\">Let\u2019s start before you even go to the party.\u00a0 Here are a couple of things I like to try to do well in advance:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>A few days before<\/strong>: Check in with the host\/hostess and see if there is anything you can bring.\u00a0 Offer to bring a hummus platter for an appetizer, roasted veggies as a side, or a fresh fruit salad for dessert.\u00a0 Then you know you have some healthy options to help balance some of the not-so-healthy options (hello candied yams).<\/li>\n<li><strong>Morning of:<\/strong> Go burn some calories.\u00a0 Don\u2019t misunderstand me: a 30 minute jog (~300cal burned) isn\u2019t going to make up for eating 8 pieces of pie (please don\u2019t eat that much, that\u2019s just a bellyache waiting to happen), but it will help energize you for day, and research shows making healthier choices earlier in the day can lead to healthier choices later in the day, so it\u2019s a win win!<\/li>\n<li><strong>Right before you go:<\/strong> Eat!\u00a0 It sounds odd to tell you to eat before going to a social event you know is going to have tons of food, but if you go into a party starving, you\u2019re going to eat too much too fast and not even stop to think.\u00a0 BUT! If you\u2019ve eaten a meal (2-4 hours prior) or snack (0-2 hours) before you go, you can take the time and make smarter food choices.\u00a0<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Now that you&#8217;re headed to the event with your healthy dish in hand, energized from your workout, and properly fueled (not starving to \u201csave all your calories for the party\u201d), it\u2019s time to go have some fun and enjoy yourself!\u00a0 When you get there:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Scan the room and see what they have to offer.\u00a0 If anything is your favorite (buffalo chicken dip- yes please!) or really calling your name, then go ahead and have a little.\u00a0 But don\u2019t jump at the 1<sup>st<\/sup> appetizer you see if it\u2019s not something you enjoy.\u00a0 If nothing seems good, hold off for dinner.\u00a0 You don\u2019t HAVE to eat appetizers just because they\u2019re there.\u00a0\u00a0<\/li>\n<li>Alcohol- if you enjoy an adult beverage, that\u2019s great (if you don\u2019t, no need to start or feel pressured to drink), but try to keep it in moderation.\u00a0 That\u2019s 1-2 drinks for women and 2-3 drinks for men.\u00a0 I\u2019m a big fan of every other: have a non-alcoholic drink 1<sup>st<\/sup>, then an adult beverage, then back to non-alcoholic, see what I\u2019m doing there?\u00a0 Helps keep you hydrated and slows you down with the adult beverages.<\/li>\n<li>Non-alcoholic beverages- water is your best option, but pretty boring.\u00a0 Go for seltzer with a splash of something, think lime, cranberry, pomegranate, etc. Be careful of punches or holiday beverages as they tend to be high in calories (I\u2019m looking at you hot chocolate).\u00a0 A taste is totally ok, but 2-3 cups can really add up.<\/li>\n<li>Dinner time!\u00a0 Remember MyPlate when serving yourself.\u00a0 (don\u2019t remember? <a href=\"https:\/\/simplestartnutrition.com\/?p=339\">here\u2019s the blog I wrote about it<\/a>).\u00a0 Load up half your plate with fruits and veggies, \u00bc is protein, and the last \u00bc is starches.\u00a0 And, if you\u2019re like me, you\u2019ll take a tiny scoop of mashed potatoes so I can have another tiny scoop of stuffing.\u00a0 I don\u2019t want to pick, so I cut the serving size in half to have both!\u00a0 I know, brilliant\u263a<\/li>\n<li>Dessert:\u00a0 Just like when you 1<sup>st<\/sup> arrived, take a quick look at the dessert offerings and pick 1-2 (or 3-4 if you take a tiny serving like me) of your favorites.\u00a0 I always try to opt for homemade; I can get bakery cookies any time of the year, but my mom\u2019s cream puffs are a rare occurrence, so those make the cut for sure.<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Now you\u2019re home, and it\u2019s the next day, so it\u2019s time to go back to your nice regularly planned meals and snacks.\u00a0 If you went a little overboard, DO NOT, I repeat DO NOT blame yourself for \u201chaving no willpower\u201d or \u201cfalling off track\u201d or feel guilty.\u00a0 This isn\u2019t a diet you\u2019re on; this is life.\u00a0 And social events do not make up the majority of your time, so indulging a little here and there is part of the fun!\u00a0 So enjoy the event, the friends, family, and togetherness of this holiday season, and love yourself too while you\u2019re at it.<\/p>\n\n<p class=\"wp-block-paragraph\">Stay Happy, Stay Healthy<\/p>\n\n<p class=\"wp-block-paragraph\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/xB4iQnfYRvEIajxpjJeu_u0wCsoqLqxCmSHV8tZLIs5IDb3npOn0g4WyUSpVAIhmF1Gv8Mj9GP5DLw_AxQkl6mUv--2cGFxcwalvlPDcDSaztsBdMpmT1xsfDr57_xH1_qniBDM\" width=\"137\" height=\"105\" \/><\/p>\n\n<p class=\"wp-block-paragraph\">This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<a href=\"http:\/\/simplestartnutrition.com\/\">simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42544a6 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"42544a6\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=718\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">What&#8217;s the Deal with Vitamin D?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=733\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Four Facts on the Ins and Outs of Potassium<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The holidays are fast approaching, and it seems like this year will be back to normal, or at least closer to normal!&nbsp; That means family<\/p>\n","protected":false},"author":2,"featured_media":727,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/unnamed-e1636741736280.png?fit=512%2C258&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=725"}],"version-history":[{"count":5,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/725\/revisions"}],"predecessor-version":[{"id":731,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/725\/revisions\/731"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/727"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}