By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
Holidays are a wonderful time to share love, compassion, memories, and things we are thankful for. We hear it time and time again that the biggest challenge for most people is being mindful around food consumption.
Whether you are generally on a diet but “falling off the wagon,” or simply eat too much for your normal comfort level in the past we’ve got you covered with three top tips to stay mindful during these holiday eating gatherings:
First, it is important to realize the size of your plate. Have you noticed the size of our plates lately? Well, on average in 1960 they were 9 inches, in 1980 they were 10 inches and now we are at 12-14 inches.
Take a look down at your plate this season to not only check the plate size, but check your portions! Everyone needs a little something different when it comes to the amount of calories they consume in a meal so stay mindful when you are loading up your plate. At a minimum we like to remind guests that half of your plate should be vegetables. Vegetables are a powerhouse of a food group and for a good reason, their micronutrient profile is unmatched along with their fiber and water content. Be sure to load up there first.
Second, check in with how you feel during the day. Food elicits many responses within the body. This is an important time to be aware of how the food you consume makes you feel and also the amount of it, because it’s not just the turkey that’s making you sleepy after potentially overstuffing yourself.
Some things to think about in this topic are “what food am I eating”, “how does it make me feel” and “why am I eating”. Getting clear on these couple of questions can help refocus your mind on being mindful of where you are at mentally, emotionally and physically with food.
Lastly, don’t judge yourself (or others) if you go back for more. Stay present as to the reason you want to go back for more food.
For example, are you going back for more because it tasted good, you need more to curb your hunger pain, because others are not done eating, and so on. Going back for a second, third or fourth helping is never a bad thing. Continue to stay mindful of the size of the portion you are getting, the type of food you are going back for and where your hunger and fullness cues are.
Broccoli Potato Cheese Soup
Ingredients
1, 2lb bag frozen Broccoli
2 Large Russet Potatoes
1 Medium Onion
1, 16oz pkg Mushrooms
4 C. Chicken stock
8oz. Gruyere Cheese
1/2 c. Greek Yogurt
1 Tbsp. Garlic Powder
Salt and Pepper to taste
Directions
1. Dice onion and mushrooms
2. Saute onion and mushrooms until soft
3. Dice potatoes
4. Add potatoes and stock to the pot and stir
5. Let simmer for 30 minutes
6. Add frozen broccoli, garlic powder, pepper, cheese, and greek yogurt
