Difficulty: Summiteer (Level 3)
When Christmas, New Year, and Lunar New Year are close together, it is easy to develop unhealthy eating habits during these celebrations.
“It is important not to let food be a big stressor, but something we enjoy that brings us together,” he said.
Stick to your regular eating schedule
Eating at irregular times can upset our body’s digestion process. We can end up with indigestion, bloating or even heartburn.
“Christmas lunches and dinners usually start earlier than usual. This may tempt individuals to skip regular meals to avoid overeating,” Law said.
“However, this can backfire, as arriving at dinner very hungry can lead to excessive eating.”
How hungry are you?
People often eat more than they usually would during holidays, special occasions, and when with family and friends. Young people are also frequently encouraged to eat more, even when they are full.
“You can say you’re not hungry yet or that you’d like to take some home to eat later,” Law said.
A hunger scale is one way to know if you should continue eating.
The scale ranges from one to 10, with one being very hungry and 10 being the opposite. Note your hunger level whenever you feel like eating something.
Then, make a note of how much you ate until you felt comfortably full. This feeling is a six or seven on the hunger scale, and you should aim for this feeling even at festive gatherings.
Have a bit of everything
Law said many of us eat multiple helpings of our favourite dishes during such occasions.
Instead, try to have a variety of foods in moderation. He stressed that all foods can be part of a healthy lifestyle when consumed in small quantities.
“Start with smaller portions, and remember, you can always go back for more if you are still hungry. This approach helps avoid the ‘all-or-nothing’ mentality that can often lead to overeating,” he said.
Water is another essential thing that many people forget. You can bring a water bottle and sip it throughout the day.
Drinking water while eating is also a good idea, as it can help you slow down and pay attention to your body’s hunger level.
For those who dislike the taste of water, the dietitian recommended drinking carbonated water or adding some citrus fruits to it.
Use the puzzle below to test your knowledge of the vocabulary words in the story.
Suggested answers
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Stop and think: If you skip a meal, you might be extremely hungry by the time you eat, causing you to overeat anyway.
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Think about it: Law recommends everyone take water with them. Sipping water throughout the night and during meals will help you pay attention to your fullness cues.
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Answer this: Law suggests eating small quantities of a variety of dishes and paying attention to your hunger and fullness signals. He also said that if a relative tries to push more food on you, you can say you will eat some later.
