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OGDEN — The holidays bring festive lights, family gatherings and, of course, food. Most family or social gatherings revolve around food and is typically served buffet-style, leaving even the most disciplined dieters a heaping challenge in front of them.
McKay-Dee Hospital's registered dietitian Joy Musselman cautions us to be careful as we encounter these situations.
"Typically you know you're going in advance to a buffet, so you prepare by not eating earlier in the day, so you're extra hungry when you get there and you're trying to get the most for your money."
She says this behavior sets us up for failure before we even walk through the doors.
"When you're extremely hungry you tend to eat really fast, and it doesn't allow the time for your stomach to tell your brain you're getting full."
To set yourself up for success, keep these five strategies:
DON'T GO HUNGRY
Musselman recommends eating regular meals throughout the day. Doing so will keep your appetite in check and keep you from piling on hundreds of extra calories your body doesn't need and will end up storing as fat.
PERUSE YOUR OPTIONS
Before you start filling your plate, mentally take note of the foods that most appeal to you and what foods you're craving.
PORTION CONTROL
Follow the healthy plate rule. Fill your plate halfway with fruits and vegetables. "The remaining half of your plate be very particular," she says. "You want to put the foods that are your most favorite on that side of the plate."
CHOOSE WISELY
Choose smaller portions of the less healthy foods and save empty calories by drinking water. When it's time for desert, don't pile on the sugar. Choose your favorite and savor every bite. She says "really enjoy those first few bites, then stop and ask yourself if that's enough. Many times if you do that you'll find, 'I'm not hungry, I've enjoyed those bites, I feel OK leaving the rest of it.'"
ENJOY
Choose the foods you really will enjoy and truly enjoy it. Take time to smell your food and taste every bite. Remember the occasion and really take in the atmosphere and keep in mind how making better choices affects your mood and physical health.
"Eating a lot of high-sugar foods or high-fat foods typically doesn't make you feel well afterwards. You feel a lot of guilt for eating foods that you know weren't very good for your health."
With these tips, some final words of advice. Musselman says "still eat out and enjoy the experience or enjoy the social event, but be smart as you do it. Don't completely throw those health goals out the window because the next buffet is just around the corner." Jenniffer is a Special Projects Producer who heads up the Your Life Your Health, Zero Fatalities and High 5 initiatives. For questions, feedback or possible story ideas, please email jmichaelson@ksl.com.
