It’s all too easy to lose sight of a healthy eating plan at holiday time when the stresses of shopping and party planning begin to take their toll. An important way to sustain your energy and avoid overeating is to never skip breakfast. Studies show that people who skip a morning meal tend to eat more poorly throughout the day than those who eat breakfast, and they also exercise less. The best breakfast consists of some lean protein and fibre. Both help stabilize your blood sugar and keep you feeling satisfied until at least mid-morning, when you should enjoy your first snack of the day if you need it. Consider an omelette made with chopped vegetables, reduced-fat cheese, or salmon. Or, on those days when you must resort to a grab-and-go breakfast, combine some fat-free Greek yogurt with some blueberries and sliced natural almonds or pack a smoothie made with silken tofu and mixed berries. My personal favourite is porridge made in our Bariatric Portion, Cook and Serve Cup (see here).

 

Skipping meals and snacks so you can eat more at your holiday dinner is a strategy that almost always ends up backfiring. You’ll be much better off eating a healthy breakfast and lunch, as well as a protein- and fibre-rich mid-morning and mid-afternoon snack, so you won’t be famished when you do sit down to eat. If you don’t have time to prepare a healthy snack, enjoy a protein bar like our USN Protein Delite Bar (see here).

 

If you’re heading to a holiday party and you’re concerned about losing control around the canapés and other hors d’oeuvres, have a snack consisting of some lean protein (like some reduced-fat yogurt or a couple of slices of turkey breast) and a fibre-rich carbohydrate (like some fruit or a few whole-grain crackers) before you head out. This smart-eating strategy will help keep your blood sugar levels in check and temptation and cravings on hold. If you’re really worried about what might be served at the party, ask if you can bring your own healthy party fare, such as a platter of crudités with hummus or another WLS-friendly dip.

 

Before you even pick up a plate at any food-filled gathering, survey the scene and know what your options are. Make a mental note of the different selections, and then seek out the dishes made with the healthiest ingredients. Look for lean meat, poultry, or seafood and healthy vegetable and whole-grain side dishes, and take reasonable servings of each. Be sure to steer clear of dishes that are coated with cream sauce, or prepared with added sugar. If a choice of plates is available, choose a small one, about the size of our Bariatric Portion Plate (see here) rather than a large one; it’s a good way to keep your portions in check.

 

Whether you’re throwing a holiday event or bringing a dish to contribute to one, the best way to ensure that there’s WLS-fare available is to prepare your own versions of your favourite recipes or make one of the healthy and delicious

dishes using the recipe finder on our website (on the home page) using the search bar. Try any number from our Christmas Newsletter collections – they’re all crowd-pleasers!

 

For many people, egg nog, seasonal cocktails, wines paired with holiday dinners, and champagne flutes clinking at midnight on New Year’s Eve are all a part of the holiday festivities. While enjoying an occasional cup of holiday cheer is fine on a healthy diet, it’s important to drink moderately and never on an empty stomach especially after WLS. When you do imbibe, do so while enjoying an hors d’oeuvre, while eating a meal, or right afterwards. Follow your Bariatric Team’s advice on this one. Be sure anyway to pass on any cocktails made with sugary soda or simple sugar syrup and enjoy a glass of red or white wine or extra-brut champagne instead and sip very, very slowly. Cheers!

 

What’s a holiday meal without a slice of pie or cake for dessert? Enjoying a decadent dessert on a special occasion can be really satisfying, and there’s no need to feel guilty about it afterwards, especially if the rest of your meal was filled with nutritious choices. Simply request a very small serving of dessert and savour it slowly. And keep the “Three-Bite Rule” in mind: Take three bites and then put the dessert aside for a few minutes; you’ll likely find that you are satisfied with just that amount of sweetness. After the holidays are over, resume your regular healthy eating habits and make dessert an occasional treat.