Eating healthfully takes resolve any time of year, but the holidays present a new set of challenges. When you are invited to celebration after celebration with friends and family, it’s easy to forget the role that quality nutrition and proper portion control play in aiding your recovery.
Stay on track with your commitment to a recovery lifestyle with these simple hacks for healthy eating.
- If you struggle with portion management, use a smaller plate. Switching from a 12-inch dinner plate to a 10-inch plate can trick your brain into being satisfied with more reasonable portions.
- Fill your plate with vegetables and salad before moving to entrees and desserts. Studies show that initiating a meal with a salad and fiber-rich vegetables helps you consume fewer empty “junk food” calories.
- Eat slowly, taking time to thoughtfully chew your food and savor the taste. Focus on your food rather than eating aimlessly during party distractions.
- Before you go back for seconds, wait 10 minutes. It takes this long for your brain to register signals for fullness. Remove yourself from the dining area and use the extra time to catch up with friends and family or sit by the fire.
- Choose indulgences consciously. Our relationship with food is tied to our emotions, especially around the holidays. If Grandma’s pumpkin pie is a Thanksgiving classic or it wouldn’t be Christmas without Aunt Linda’s frosted sugar cookies, you don’t have to give up these treasured treats. Instead, choose your favorite indulgence and make a conscious decision to dial back on the rest.
- Give up your membership to the clean plate club. If you grew up being reprimanded for wasting food, it can be hard to break the habit of clearing every last bite from your plate. However, eating when you’re not hungry is not a healthy habit. Instead, simply save your leftovers to enjoy the following day.
- Don’t forget to stay hydrated. Drinking one or two glasses of water before a meal helps keep your appetite in check while flushing toxins out of your system. If you’re not a fan of plain water, trying making a flavored water to bring to holiday gatherings. Orange rosemary or cranberry and mint water are delicious, festive additions to any holiday celebration. Unsweetened sparkling water is also a good substitute for tap water.
A Healthy Life Is All About Balance
When you’re battling drug or alcohol misuse or co-occurring disorders involving food, a medically supervised detox is step one to a successful recovery. Boca Detox is a premier medical detox offering personalized attention in a beautifully appointed wellness center. Whether you’ve fully embraced healthy eating or your journey involves an ongoing power-struggle with food, our personal chef and dietary team can help you make decisions that will boost your energy and restore depleted nutrients.
Call 561.271.7612 to begin your journey to healthy balance—in every area of your life. For your convenience, you can also contact a member of our admissions team online.