January 3, 2025
January 3, 2025
Clinical Dietitian Rebecca Rand, MS, RDN, a bariatric dietitian with Cooley Dickinson’s Bariatrics and Weight Management Program, discusses tips for embracing healthy eating in the New Year.
As a registered dietitian, I am always thinking about food and food choices. I understand when my patients tell me they feel frustrated and challenged this time of year. Here are my top 10 tips that can help you rethink how you approach eating and meal planning in 2025!
- Eat meals as you normally would. Do not skip and “save” calories. It will be more difficult to manage your blood sugar, and you’ll be hungry and more likely to overeat.
- Attending a potluck? Make a healthy dish to bring and share.
- Ask what’s on the menu so you can plan ahead. You’ll want to eat a protein and vegetables, then have a small portion of carbohydrates, such as potatoes pasta and rice.
- Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
- Drink plenty of water and don’t overdo the alcohol. When it comes to eating, alcohol can reduce inhibitions. Additionally, it can add significant calories.
- If you are inclined to have dessert, pick your favorite and have a small piece. Remember, the first few bites are the tastiest and most enjoyable.
- Leave the leftovers. It’s tempting to take home the leftovers from any gathering. If you can’t resist, limit the leftovers to one serving.
- Get back to healthy. If you slip up, don’t worry. Get back on track even if you overindulge; do not let it derail you.
- Make time to move. Take a walk with your loved ones to stay active on days you know you will be enjoying holiday meals. Being active can help make up for eating more than usual and reduce holiday stress.
- Rest up. With a disrupted schedule, you may be inadvertently cutting back on sleep, which is important to maintaining your overall health. Aim for 7 to 8 hours of sleep per night.
Clinical Dietitian Rebecca Rand, MS, RDN, has helped hundreds of patients manage their weight during the holiday season and throughout the year. In addition to being a bariatric dietitian with the Bariatrics and Weight Management Program at Cooley Dickinson Hospital, Rebecca is also a personal trainer. Click here or call 413-650-5938 to learn more.
