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A few tips to ward off the holiday pounds

A few tips to ward off the holiday pounds

December 19, 2024 at 10:50am

by John Noble Masi 

John Noble Masi is the lead professor of culinary and restaurant management at FIU's Chaplin School of Hospitaity & Tourism Management and a classically trained chef

The winter holidays are a special time of year. As we take a break from school and work, many of us will gather with family and friends to celebrate over a nice meal.

Whether you are hosting one of these meals or are a guest at someone else’s house, it is important to think about what we eat. The holiday meals we consume are often calorie-laden and focused heavily on meat and carbs. What can any of us do to make better choices about what to serve and what to eat?

Consume smaller portions on smaller plates - It is the most challenging thing not to overconsume foods over the holidays. My mom reminds me “But it’s the Holidays!” and encourages me to eat more. My first tip is to give yourself grace: try everying but don’t go overboard. Enjoy a small piece of pie and a cookie verus eating the whole pie and a dozen cookies. A simple way to limit the amount you consume is to eat from a smaller plate. Studies show that using a smaller plate has a corresponding reduction in overall consumption.

Balance is EVERYTHING - I say this is important in life generally, but especially in dining. If your plate typically has 90% meat and carbs like potatoes, rice or stuffing, then try to shift some of those items to healthier fruits and vegetables. Ensure there are some healthy options available. If you enjoy calorie-laden traditional mashed potatoes, then pair them with some green beans sautéed with heirloom tomatoes. Find balance in what you cook and serve.

Hydrate - A study showed that almost 75% of Americans are chronically dehydrated and drink less than the daily recommendation of eight glasses of water per day. Ensure that water is offered with your meal and that all guests have easy access to refill their glass. Water will not only keep one hydrated but can also help create a feeling of fullness that will deter overcomsumption.

Try some activity - Shuffling from the dining room table to the couch after dinner is not enough exercise! Taking a walk through the neighborhood with a family member or friend will help with digestion and sleep later in the evening.

Chef Masi with students at Deering Estate compeition

Chef Masi (third from right) with hospitality students at the Deering Estate Seafood Festival in 2023. 

2025 reset - If you do go overboard during the holiday, don't beat yourself up: You can always reset in the new year. On campus, beginng with the upcoming semester, a healthy snack station in the lobby of the Chaplin School building at BBC will help students get back on track with piece of whole fruit, yogurt and other light bites, all at no charge, to fuel them throughout the day.