A recent study by MarketWatch Guides found that 52% of people plan to travel by plane this holiday season, while a Hopper survey reveals that one in five holiday travelers plan to fly out of town on Valentine’s Day. parties.
Maintaining healthy eating habits during end-of-year celebrations, when food is part of the celebration, can seem like a challenge coupled with guilt, especially when you add the stress of travel preparations. If you think it’s impossible to have a concrete plan for healthy eating during the holidays, experts at the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) offer some tips for making that a reality.
Jessica Alfonso, a registered dietitian and UF/IFAS Extension agent in Miami-Dade County who is part of the Expanded Food and Nutrition Education Program (EFNEP), offers some strategies for enjoying meals during vacations, vacations, and while traveling.
“It’s important to remember that the holidays are about family, friends and being together,” he explained. Holidays can also provide a unique opportunity to promote health and well-being, while creating meaningful moments of togetherness and joy. Incorporating these tips will help keep our families safe and healthy.
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Tips for the trip
Plan to bring healthy snacks, such as nutrient-dense foods, Which can be easily consumed on a long trip where fresh food is not available. Some options that don’t require refrigeration include nuts and seeds, nut butters, dried fruits with no added sugar, whole grain crackers, low-sodium beef, popcorn, and cans of salmon or tuna.
During your trip, you may have the opportunity to visit a new restaurant. These new culinary experiences are half the fun of traveling. You can enjoy delicious food and at the same time add nutrients to your plate. Check the menu beforehand to make an informed decision. Restaurants tend to offer generous portions so you can order a half portion, if available, or ask for half your plate to be packed into the takeout box and you’ll get another meal.
Keep your food fresh with safety in mind
If you buy packaged food for travel, be sure to pay attention to the expiration date. Wash your hands before and after handling plastic containers and before eating.
Advice to limit alcohol consumption
Celebrate this holiday season by preparing refreshing and aesthetically pleasing alcohol-free cocktails. You can use fresh fruits, herbs and a touch of fizz through sparkling water. Don’t forget to decorate it creatively!
Health for the flavor and none of the extra calories from alcohol.
Before the party, it’s okay to eat beforehand
Don’t starve yourself to “make room” for a big meal. Instead, nourish your body throughout the day to avoid feeling extremely hungry. Choose foods that contain fiber and lean protein to promote satiety throughout the day. Some options include veggie sticks with hummus, Greek yogurt with berries, and whole grain crackers with tuna in water.
Add nutrient-dense foods to your travels
Start adding foods from each group—fruits, vegetables, lean proteins, and whole grains—to your day to make sure you’re providing your body with a variety of nutrients.
Listen to your body and respect its signals
Respect internal signals of hunger and satiety. During a holiday meal, pay attention to your body: Pause, and if you feel full, you can save the holiday foods for the next day. Don’t forget to stay hydrated throughout the day, as we often confuse dehydration with hunger.
During these holidays, engage in family activities!
Include fun activities that promote bonding, reduce screen time, and add movement. A friendly game before the holiday meal, an after-dinner family gratitude walk, or a family dance can help keep the celebration alive. Incorporating physical activity into the holidays creates healthy, memorable experiences for everyone.
Written by: Press Release / University of Florida Institute of Food and Agricultural Sciences (UF/IFAS
