Diet Makeover Cookbook

We are going to do just fine this holiday while we enjoy and plan our holiday meals. Sometimes it can be challenging but with the right mindset and some planning you can enjoy the holidays without over doing it. Try and give yourself a break and enjoy those meals and treat with a plan. Here are some top tips for surviving the holidays:

1. Plan Ahead

• Preview Meals: If possible, look up menus or know what will be served in advance to plan your choices.

• Pre-Meal Snack: Eat a small, protein-rich snack before gatherings to avoid overeating.

2. Focus on Portion Control

• Use Smaller Plates: It tricks your brain into feeling satisfied with less.

• Fill Half Your Plate with Veggies: Prioritize non-starchy vegetables to add volume without excess calories.

• Sample, Don’t Splurge: Take small portions of calorie-dense dishes.

3. Choose Wisely

• Prioritize Protein: Opt for lean proteins like turkey, chicken, or fish to keep you full longer.

• Limit Sugary and Fried Foods: Focus on whole foods and skip unnecessary toppings like heavy creams or gravies.

4. Be Mindful While Eating

• Slow Down: Eat slowly to savor flavors and give your brain time to register fullness.

• Avoid Seconds: Wait 10-15 minutes after finishing before considering more food.

5. Watch Liquid Calories

• Limit Alcohol: Alcohol can be calorie-dense and lower inhibitions, leading to overeating. Alternate with water or opt for low-calorie options.

• Skip Sugary Drinks: Choose water, sparkling water, or unsweetened tea.

6. Don’t Skip Meals- Unless you are planning on intermitted fasting

• Avoid “Saving Calories”: Skipping meals often leads to overeating later. Eat balanced meals throughout the day.

7. Bring a Healthy Dish

• If you’re attending a potluck, bring a healthier option like a veggie platter, roasted vegetables, or a light dessert.

8. Balance Indulgence with Moderation

• Pick Favorites: Enjoy small portions of your absolute favorite holiday foods without guilt.

• Balance the Day: If you indulge in a big meal, eat lighter and nutrient-dense foods earlier or later.

9. Stay Active

• Incorporate a walk, stretch, or workout before or after big meals to offset some calories and boost metabolism.

10. Practice Self-Compassion

• One indulgent meal won’t derail your progress. Get back on track the next day without guilt.

Holidays are about enjoying time with loved ones, so aim for balance rather than perfection!