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Lucia shares tips on how to navigate the holiday season with mindful eating and nutrition strategies

Do you face holiday food and eating challenges? You’re not alone! Canadians tend to spend more on food and beverages during the holidays. Did you know food and beverage purchase at large retailers go up by about 16% in December compared to other average monthly sales?

This abundance of food in a celebratory environment can be challenging when your plan is to eat healthy. However, there are many ways to enjoy get-togethers and keep up with your healthy eating goals.

Here are some tips to help keep up healthy eating during celebrations:

• Healthy eating means making a habit of eating a variety of healthy foods each day. During celebrations continue to try eating plenty of vegetables and fruit, whole grain foods and protein foods.
• Keep an eye on portion size. It’s usually not WHAT you eat but HOW MUCH of a food type you eat that makes a difference. Enjoy all the foods you like and remember to keep treat foods portion sizes small – such as one small piece of dessert or deep fried food.
• Be choosy in what you eat. Limit the sweets and choose more vegetables. Skip the chips and creamy dips and go for bean dips or hummus instead. Read nutrition fact labels when choosing packaged foods. Check the % Daily Value (DV) and remember 5% or less DV for a nutrient is a little and 15% DV or higher for a nutrient is a lot. Look for foods with LESS saturated fat, sugars and sodium. Choose foods with MORE fibre, vitamins and minerals.
• Make water your drink of choice.
• Enjoy celebrations & practice mindful eating. Savour the moment, the flavours and enjoy the get together. Depriving yourself of special holiday or party foods, or feeling guiltily when you do enjoy them is neither a healthy strategy nor part of the spirit of a festive get together. Let go of any food related guilt. Embrace and nurture your relationship with food. Share your love of food – it unites us all!Wishing you happy holidays and joyful celebrations which are wonderful times to bring people together.