As the holiday season, family parties, and daily office treats begin in full swing, nutritionist Sue Mah offered some tips to CTV's Your Morning on Tuesday for staying on a healthy trail as she went. have fun. Tip: They involve moderation, mental tricks and optical illusions.
Allow yourself to enjoy
“My main rule is to follow the 80-20 rule. 80% of the time, you eat well, make these healthy choices. Twenty percent of the time, you can surrender without any fault.
She points out that in a 365-day year, 20% is 73 days, covering all the birthdays, holidays, and other occasions you want to enjoy.
Bring a vegetarian dish
Most Canadians are not getting enough vegetables or fruit, so "be a vegetarian hero," says Mah, bringing a vegetarian dish for potlucks and parties. His favorite is arugula salad with roasted beets, toasted walnuts and crumbled goat cheese. She says she looks great and looks festive. Another idea is steamed asparagus wrapped in ham.
Power over protein
Protein slows digestion and helps us stay full longer to help prevent overeating. Protein allows a more constant and prolonged increase of energy compared to carbohydrates. Mah recommends eating protein at every meal.
Use smaller plates and taller glasses
The bigger the plate, the more food you will stack. Choose a smaller dish that fills up much faster. As for drinks, we tend to drink faster in short and wide glasses; so use them for water and put cocktails and sugary drinks in tall glasses.
Keep in mind that Canada's Low Risk Alcohol Guidelines recommend no more than three drinks for women and four for men on one occasion. For each alcoholic drink, take one non-alcoholic.
Hold your drink in the dominant hand
"That means you have to use your non-dominant hand to catch those little nibbles. It's a little more complicated, it's a little more messy, you're a little more clumsy," she said. "These calories can increase quickly if you're nibbling."
What if you overdo it?
“Calm down. Do not get hurt. It happens to all of us. "
Stay hydrated and listen to your body. You may want to make small snacks instead of large meals. Mah also recommends going out for fresh air and exercise.