Mindful Eating On Holidays
Contrary to how it appears, Memorial Day is not about which stores are running the best deals or getting the day off work and school, it’s about remembering those who have died serving our country. So while most of us will be grilling out with friends and family during the day, remember to take a moment to appreciate the reasoning behind the affair.
While you should enjoy yourself and the company of those around you, know that it's easy to get carried away and end up eating and drinking much more than anticipated. You can't control what others bring to the potluck, you do have control over what you contribute and what you choose to eat or not eat. Below, I have a few tips to help avoid overeating and tilting the scale in the wrong direction. These tips aren't just for the occasional holiday barbecue, they can be used for everyday life.
PREP:
Hydrate! Drink plenty of water all day, every day and eat a balanced breakfast so you don't arrive hungry. I prefer high-fat and fiber meals which keep me fuller longer than sugary laden ones. Don't fast all day to "save calories" as you'll end up overeating and most likely making poor choices.
My go-to breakfasts:
BEVERAGES:
Not all water is created equal:
Seltzer water: 0 calorie, carbonated water
Sparkling mineral water: 0 calorie, carbonated water containing natural minerals
Club soda: 0 calorie, carbonated water mixed with sodium to enhance the flavor
Tonic (toxic) water: 124 calories per 12 oz, sweetened with sugar or high-fructose corn syrup and full of preservatives
Allow yourself:
Unsweetened ice tea/coffee
Alcohol, in moderation & by discretion
Limit/skip:
Soft drinks: both regular and diet
Energy drinks
Fruit juices
Bottled teas and coffee with added ingredients/sweeteners/preservatives
Read my post on sugar and artificial sweeteners for more information. In general, choose those with the fewest and cleanest ingredients. In other words, drink more water and less of everything else. I personally don't enjoy beer so I tend to bring seltzer water and/or a bottle of wine with me to picnics. You don't need to eat or drink everything just because it's available.
FOOD:
Too much of a good thing is not a great thing. There's no need to deprive yourself of any foods, but be sure to eat everything in moderation!
Eat more:
Fiber: Do your best to fill up on fruits and vegetables to avoid splurging elsewhere. Stick to those that are raw, grilled, steamed, baked, anything other than fried.
Limit: everything else.
Protein: We've come to expect meat for not only every meal, but every course of the meal. It's easy to find appetizers and dessert filled with it as well. e.g. Buffalo chicken dip, bacon wrapped dates, pigs-in-a-blanket, meatballs...I could go on. As for dessert, I recently bit into a cookie thinking it was crunchy peanut butter (I'm a sucker) and was unpleasantly surprised to discover it was, in-fact, bacon bits. I don't understand the obsession with bacon. Yes, it's good, but keep it out of my donuts and cookies please. Anyways, limit your meaty food and count that chicken dip towards your dairy intake as well.
"Where do vegetarians get their protein?" There's no need to go ham on the meat. Other great protein sources include baked beans, lentils, tempeh, tofu and veggie burgers. Remember, dairy and vegetables contain protein as well.
Dairy: Check the ingredient labels and you'll soon realize there's milk in almost everything! Milk and yogurt are one thing, but you're most likely eating way more than you think. E.g. cheese flavored chips/crackers, processed meats, granola bars, candy, instant potatoes, soup. Go ahead, challenge me.
Carbs: Suns out, buns out. When grilling out, people often eat multiple burgers and/or hotdogs, meaning multiple buns. If this sounds like you, plan ahead and serve yourself a double with two patties. Otherwise, eat one hamburger as normal then maybe a bratwurst without a bun. I'm a fork and knife kinda gal; I prefer my burger patty on top of a bed of lettuce rather than on a bun. This allows for more onion, tomato, avocado and other goods without having to unhinge my jaw. Besides buns, you're likely to run into rolls, potato chips, bread crumbs and all sorts of other carbs so pick your battles. More info on bread and refined grains.
Casseroles & other heavy dishes: E.g Pasta salad, lasagna, au gratin potato casserole, creamy fruit salad. While eating one may be fine, trying 5 different casseroles at a picnic just adds tons of ingredients and unknown factors. Cheese, potatoes and fruit are all delicious on their own. They don't need to drown among other ingredients.
Processed Foods: If it's in a box, check the label. Processed foods and drinks are full of sugary substances, MSG, artificial colors and preservatives. Don't feel obligated to eat the treats your friends brought/bought, instead, opt for a grilled peach with cinnamon for dessert.
Dips, Dressings, Condiments: Generally, anything homemade will be healthier than if you buy it conveniently packaged.
Fill Up:
Salsa
Avocado/Guacamole
Hummus
Mustard
Oil & Vinegar
Fresh sauerkraut
Limit:
Ketchup*
BBQ*
Relish*
Mayo & mayo-based salads (potato, egg, chicken, tuna, pasta)
Creamy dips, sauces, foods
Soy sauce (high sodium)
*Due to high-fructose corn syrup
Other Tips:
Add herbs and spices to enhance the benefits and natural flavors of whole foods such as mint and watermelon, garlic and chicken, or cayenne and avocado; the options are endless. To make the roasted vegetables pictured, combine diced potatoes, green beans, mushroom, olive oil, salt, pepper, thyme, garlic and fresh lemon juice and roast on high heat until browned.
Pace yourself. If you're out all day, leave time to digest before going back for seconds.
David and I will be grilling out with family. Here's what's on our menu:
To drink:
Water
Beer & Wine
To start:
Cheese & crackers
Fruit: watermelon, grapes
Carrots & hummus
To grill:
Steak
Potatoes
Veggies: squash, peppers, onion, corn
With a side of:
Kale salad with homemade dressing
To finish:
Dark chocolate
Grilled plantains
ENJOY YOURSELF:
At the end of the day, we're all going to eat more than we need to, just try to be somewhat mindful. Aim for more whole, plant-based foods and less of everything else. Remember, todays’ choices affect tomorrows outcome.
Well, I'm off to get in a quick workout before lunch!
-Mallory
