{"id":2202,"date":"2022-04-25T22:33:39","date_gmt":"2022-04-25T15:33:39","guid":{"rendered":"http:\/\/bangkokagenda.com\/?p=2202"},"modified":"2022-04-25T22:34:46","modified_gmt":"2022-04-25T15:34:46","slug":"how-to-avoid-overeating-during-the-holidays-look-for-healthy-protein-sources","status":"publish","type":"post","link":"https:\/\/bangkokagenda.com\/?p=2202","title":{"rendered":"How to Avoid Overeating During the Holidays? Look for Healthy Protein Sources"},"content":{"rendered":"

How to Avoid Overeating During the Holidays? Look for Healthy Protein Sources<\/strong>
\nSusan Bowerman<\/strong>
\nM.S., R.D., CSSD, CSOWM, FAND<\/strong>
\nSenior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition<\/strong><\/p>\n

\"\"<\/p>\n

The holidays are a time to be around friends, family, and of course, food. But many of our holiday treats and dishes can be high in calories but low in the nutrients our bodies need.<\/p>\n

One way to resist unhealthy sweets and foods this season is to incorporate more protein into every meal while cutting back on refined carbs and fat. You\u2019ll feel more full, so you\u2019re likely to eat less and cut down on unhealthy snacking.<\/p>\n

The Role of Protein<\/strong><\/p>\n

Protein\u00a0is important because it helps you\u00a0build and maintain lean muscle mass. It is vital to a healthy diet, as it\u2019s one of the essential building blocks for many cellular components in your body. Protein also helps to make meals more satisfying. \u00a0Including some protein at every meal and snack helps satisfy hunger over the course of the day and can help ensure that individual protein needs \u2013 \u00a0which vary depending on body size and composition, age, and activity level \u2013 are met.<\/p>\n

\"\"<\/p>\n

Protein-rich foods such as meat, poultry, eggs, legumes, and seeds also supply B vitamins, vitamin E, iron, zinc, and magnesium. So when you\u2019re adding protein while cutting back on empty calories, you\u2019re getting the benefit of\u00a0extra nutrients\u00a0your body needs.<\/p>\n

How to Resist Overeating During the Holidays<\/strong><\/p>\n

Here are some ways to swap in protein as you navigate all the holiday temptations:<\/p>\n

Have a Healthy, Protein-Rich Breakfast<\/strong><\/p>\n

Start the day with a\u00a0high-protein breakfast \u2013 about 25 grams should do it. Instead of cereal, try a\u00a0meal replacement shake\u00a0or oatmeal with protein powder blended in.\u00a0Studies\u00a0suggest that a protein-rich breakfast not only helps keep you full until lunch but may even help curb your intake over the course of the day*.<\/p>\n

Incorporate Nutritious Snacking<\/strong><\/p>\n

Try not to head to a holiday event with an empty stomach. Have a substantial snack prior, such as some plain Greek yogurt or nonfat cottage cheese with fruit, or a protein snack bar before you leave.<\/p>\n

\"\"<\/p>\n

You can also bring some portable with you, such as a handful of unsalted nuts, a protein bar, or a piece of low-fat string cheese, just in case.<\/p>\n

Be Selective About Holiday Food<\/em><\/p>\n

When looking at your holiday meals, there are some ways to keep them on the healthy side.\u00a0 For your entr\u00e9e, look for lean sources of protein such as grilled fish, poultry, lean meats, or vegetarian sources such as beans and lentils, and go easy on high-calorie sauces and gravies or coconut milk for Thai foods.<\/p>\n

\"\"<\/p>\n

You may want to cut down (or out) the starchy sides, such as white rice, bread, mashed potatoes, and white-flour pasta. Instead, put more vegetables and salads on your plate, and look for protein-rich beans and grains such as lentils, quinoa, brown rice, or whole-grain pasta.\u00a0 And watch your \u2018liquid calories\u2019 as holiday beverages can rack up a lot of calories such as soft drink, bubble tea, cocoa, and sweet green tea.\u00a0 A glass of sparkling water with a twist of lemon or lime feels festive but is calorie-free and can help you stay hydrated.<\/p>\n

You don\u2019t have to completely avoid your favorite holiday foods. One trick is to skip the ordinary treats you can eat year-round, like chocolate chip cookies, and instead, enjoy small portions of the special treats you associate with the holidays, like gingerbread.<\/p>\n

And don\u2019t forget to keep up (or begin!) your exercise routine \u2013 you\u2019ll not only feel better, but you\u2019ll\u00a0look great in your holiday best.<\/strong>
\n*These studies did not include Herbalife Nutrition products.<\/p>\n","protected":false},"excerpt":{"rendered":"

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