Trying to stay healthy during the holidays can be tough, especially when you are faced with tempting treats. However, with a bit of planning and determination you can make it through to the new year.
Holiday meals can often contain high-calorie, high fat foods. By filling half of your plate with fruits and vegetables, you can burn calories and reduce your risk of overeating. Water is also important throughout the day. To start your day on the right note, it is important that you eat a healthy breakfast. Try avocado on whole wheat toast. You will feel fuller and longer.
Avoiding alcohol is also important. This is because alcohol causes inhibitions and increases hunger. It can also contribute to weight gain. Also, alcohol can impair thinking and coordination. This is not good for the health. Avoid alcohol if you are unable to drink it. Instead, choose low-calorie options such as low sugar juice drinks or cocktails.
Plan ahead to bring a snack packed with protein if you're attending holiday parties. A dish that you can share is also a good idea. You should bring a dish that is filling, but not too salty. Avoid desserts with high levels of sugar.
It is vital to get active during holidays. This will allow you to stay active and help reduce stress. You can also avoid many chronic diseases by being active. At least four times per week should you be active. You can do an indoor activity, such as exercise video games, or you can get out and go for a walk in the neighborhood. A community race can also be signed up.
Be sure to read the nutrition facts labels when you are shopping for holiday goodies. There are many temptations to buy high-calorie drinks, like Starbucks Peppermint Mocha. However, you can choose a low-calorie version. You may also want to consider using a low-fat alternative, such as Greek yogurt instead of mayonnaise in devilled eggs.
It's also important to eat slowly and mindfully. Slowing down and enjoying your favorite holiday dishes can make them more delicious. You will be less likely to overeat if you take the time to really enjoy your food. You should also drink plenty water throughout the day to help fill you up and prevent hunger.
It is important to remember that your body requires time to recover from a large meal. You can recover by going for a walk after eating. This can also help to prevent heart disease or diabetes. Even if you don't enjoy exercise, meditation can be a good option. Meditation can improve brain health and reduce stress.
When you attend a party remember that different people have different tastes. It's impossible to please everyone. Try to find a dish that suits all guests. Be prepared to eat well at any occasion, such as a family get-together, party, or work event.
While healthy eating is important during the holidays, it's equally important to stay active. This is because exercise can increase your energy and help reduce stress.
FAQ
How do I get enough vitamins?
Your diet can provide most of your daily requirements. Supplements are an option if you are low in any vitamin. A multivitamin can contain all the vitamins that you need. You can also get individual vitamins at your local drugstore.
If you are concerned about getting enough nutrients, talk to your doctor about what foods contain the best sources of vitamins. For example, dark green leafy vegetables such as spinach, broccoli, kale, collard greens, turnip greens, mustard greens, bok choy, romaine lettuce, arugula, and Swiss chard are rich in vitamins K and E. Other good sources include oranges, tomatoes, strawberries, cantaloupe, carrots, sweet potatoes, pumpkin, and squash.
If you are not sure how much vitamin you should be consuming, ask your doctor. Your medical history and your current health status will help you determine the best dosage.
How often should I exercise
A healthy lifestyle requires regular exercise. You don't have to exercise for a certain amount of time. Find something you like and stay with it.
Three times per week, aim for 20-30 minutes moderate intensity activity. Moderate intensity means you'll be breathing hard long after you're done. This type workout burns about 300 calories.
Walk for 10 minutes four days a semaine if you prefer walking. Walking is low impact and easy on your joints.
Jogging is an alternative to running. You can do it for as little as 15 minutes each day. Running can help you burn calories and to tone your muscles.
Start slowly if you aren't used to doing exercise. Start with just 5 minutes of cardio a few times a week. Gradually increase your cardio duration until reaching your goal.
What should you eat?
Get lots of fruits & vegetables. They contain vitamins and minerals which help keep your immune system strong. Vegetables and fruits are high in fiber which helps to digest and fill you up. Aim to eat five to six servings of fruit or veg each day.
Make sure you drink plenty of water too. Water flushes toxins from the body and gives you a full feeling between meals. Drink about eight glasses each day.
Consume whole grains and not refined. Whole grains contain all of their nutrients, including B vitamins and iron. Refined grain has lost some of its nutrition.
Avoid sugary drinks. Sugary drinks have empty calories and are a major contributor to obesity. Instead, opt for water, milk, or unsweetened tea.
Avoid fast food. Fast food has little nutritional value. It may taste great but it won't give you the energy you need to function properly. Instead, stick to healthier options like soups and sandwiches, pasta, and salads.
Limit your alcohol intake. Alcohol is a poor nutrient and has empty calories. Limit the number of alcoholic beverages you consume per week to no more that two.
Reduce the consumption of red meat. Red meats are high-in saturated fats and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.
Statistics
- According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
- nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)
External Links
How To
How to keep motivated to eat healthy and exercise
Here are some motivational tips to stay healthy
Motivational Tips for Staying Healthful
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Create a list of your goals
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Set realistic goals
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Be consistent
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Recognize yourself for achieving your goal
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You don't have to give up if your attempts fail.
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Have fun!