No matter which holiday you celebrate this season, there is likely food involved. Whether it's a large meal with family or friends or snacks around the office, there is often food related stress.

  I would like to offer a few tips to manage food intake during the holiday season.

1. Do not let yourself get too hungry. The common behavior of skipping early meals to "allow" a large meal can actually make it harder to sense physical fullness. Eat breakfast and lunch before that holiday dinner.

2. Watch your portion sizes. I do not want you to break out the measuring cups or food scale. Take a portion that looks good. Remember, if feeling full you can stop eating. If still hungry you can have seconds (if there are any left).

3. Eat slowly. Eating slowly gives you the chance to enjoy the taste of the foods. It also allows time for your stomach to tell your brain that you have consumed adequate energy, in other words you are full. If you feel that you are eating because the food "is still there", it is time to stop.

4. There are NO Good or Bad foods. Yes, some foods are more nutrient dense and others are more calorie dense. All foods can fit into an overall healthy diet. Choose your foods and your portions mindfully.  

5. Steps to manage over-eating during the holidays. There is nothing special to do.
A. Do not feel that you need to "walk it off", that is unless you enjoy a walk or the dog needs taken out.
B. Do not feel that you need to "cut back" the following day, listen to your body. It will tell you if you are hungry for breakfast.
C. Lastly and most important. Give yourself some grace, Enjoy the time. Your body can handle a meal or day of "over-eating", practice trusting it.