By: Drew Lappin MHS, RD, LDN
(Clinical Dietitian, Nutrition Department)
The holiday season is a time for celebrating with family and friends, and often centered around delicious meals. While it’s easy to overindulge in rich dishes, there are simple strategies to enjoy your favorite foods without overdoing it. One effective approach is practicing portion control. Instead of loading your plate, try using a smaller plate or bowl. This way, you can still enjoy a variety of dishes without feeling stuffed. Start with smaller servings of your high-calorie favorites, and remember, it’s okay to go back for seconds if you’re still hungry!
Mindful eating is another great strategy to help you savor your meals. This means paying attention to what you’re eating and how it makes you feel. Take time to appreciate the flavors and textures of each bite. Avoid distractions like TV or smartphones during meals, as these can lead to overeating. By eating slowly and focusing on your food, you’ll notice when you start to feel full, which can help you stop before you overindulge.
Lastly, you don’t have to give up your beloved holiday dishes! Instead, try adding high-fiber, nutrient-dense foods like fruits and vegetables to your plate. These foods can help fill you up without adding too many calories. For example, include a colorful salad, roasted veggies, zucchini casserole, glazed carrots, or green beans alongside your main and side dishes. This way, you can enjoy your favorites while still feeling satisfied. By incorporating these strategies, you can have a delicious holiday meal that feels good both during and after the celebration!
Balsamic Oven Roasted Carrots
- 2 tablespoons balsamic vinegar
- 1 tablespoon pure maple syrup
- 2 tablespoons olive oil, divided
- 1 pound carrots, preferably multicolored, cut into 2-inch pieces
- ¼ teaspoon salt
- 2 tablespoons chopped toasted hazelnuts (Optional)
STEP 1: Preheat oven to 400°F. Whisk vinegar, maple syrup and 1 tablespoon oil in a small bowl; set aside.
STEP 2: Combine carrots, salt and the remaining 1 tablespoon oil in a large bowl; toss to coat. Spread in a single layer on a large, rimmed baking sheet.
STEP 3: Roast the carrots until starting to brown and almost tender but not completely cooked through, 16 to 18 minutes. Drizzle the balsamic mixture over the carrots, and, using a spatula, toss to coat completely. Continue roasting until the carrots are tender and glazed, about 5 minutes more. Sprinkle with toasted hazelnuts, if desired. Serve immediately.