It's the Start of the Season of Eating: 12 Tips for Sticking to a Healthy Diet

Candy corn, pumpkin pie, gingerbread cookies--we're entering a season of indulgences! Learn how to stick to a healthy diet during the fall and winter holidays, with Kristina El-Khouri, MS, RDN, LDN, with Cone Health Nutrition & Diabetes Education Services, in this WFMY 2 Your Well-Being conversation.

"If we're noticing that we have a lot of sugar cravings, it might just be a sign that it's snack time," suggests Kristina, "Middle of the day between lunch and dinner, it might have been a couple hours since we had lunch, so it might be a good idea to have a snack." To stay satiated throughout the day without over-indulging, here are twelve expert tips:

Halloween: A Sweet Start

• Out of Sight, Out of Mind: If you have a lot of Halloween candy, store it in a less visible location, like a pantry. Freeze leftover sweets or share with friends. This will reduce the temptation to snack on it throughout the day.
• Moderation is Key: It's okay to indulge in a piece of candy here and there. Just be mindful of portion control and avoid overeating.

Thanksgiving and Beyond

• Meal Planning: Plan ahead and schedule a regular grocery shopping day. By cooking at home at least 2-3 days and making enough for leftovers, you've already covered 4-6 nights of the week. This is crucial during the busy holiday season. Planning your menu in advance and having all of your ingredients on hand helps you avoid impulsive decisions at the end of the day.
• Ingredient Swaps: Make healthier versions of traditional holiday dishes by swapping out unhealthy ingredients for healthier alternatives. For example, you can use applesauce instead of oil or butter in baked goods and reduce the amount of sodium or sugar in recipes by a third. Instead of cakes or muffins, try baked apples or pears with a touch of cinnamon. 
• Mindful Eating: Pay attention to your body's hunger and fullness cues by eating slowly, putting your fork down between bites and really savoring. Replace distractions like TV or phones during mealtime with meaningful conversation. This will help avoid overeating. 
• Hydration: Drinking plenty of water can help you feel fuller and reduce cravings.

Social Gatherings

"We are in the South here, a lot of people like to feed you," warns Kristina, "But you can let the host know you're coming from another party and probably won't be eating, just really excited to spend time together."

• Be the One to Bring a Healthy Dish: Contributing a healthy dish to a potluck can ensure you have a healthy option available.
• Balanced Plate: When attending parties, focus on creating a balanced plate with protein, fiber-rich fruits and vegetables, and a small portion of dessert. This could look like an appetizer plate filled with fruits, crackers and dips.
• Pace Yourself: If you're attending multiple events in one day, choose one to eat at, or have small samples of each food at each event.

Emotional Eating

Practice removing moral value from food. Think of foods as "having more or less nutrients" instead of "being good or bad". Having one day of over-indulgence doesn't need to set you back. Just start the next day with a plan to continue eating healthy and move on. If you tend to use food as a coping mechanism for stress or negative emotions, try these strategies:

• Identify Your Triggers: Understand what situations or emotions lead you to emotional eating.
• Healthy Coping Mechanisms: Develop healthy coping strategies, such as exercise, meditation, or spending time with loved ones.
• Mindful Eating: Practice mindful eating to become more aware of your hunger and fullness cues.