What a Registered Dietitian Eats to Stay on Track During (and after) the Holidays
Guest Post written by Lauren Manaker; award-winning author, entrepreneur, and all-around healthy human.
Though the holiday season is already upon us, it doesn’t mean the end of parties, presents, and the temptation that comes with easy access to sweets and treats. Even as a Registered Dietitian, it can be difficult for me to stay on track – thanks to all of the peppermint candy, chocolates, and gingerbread goodies floating around during this time of the year.
But although I believe in total wellness, I’m not one to skip out on my favorite foods – I have seen first-hand how deprivation can lead to binging for some of my clients. Instead, I recommend maintaining a balanced diet with some treats sprinkled in throughout the day.
Here are four foods that I eat almost daily to help me stay on track during – and after – the most wonderful time of the year.
Fresh Grapefruit
Warm months are not the only time to take advantage of amazing, fresh produce! When the weather gets chilly, delicious citrus options begin to appear on grocery shelves.
Grapefruit always has a place on my table. Not only does it give me a boost of immune-supporting vitamin C, but eating half of this fruit before a meal may help support weight management.1
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A Handful of Walnuts
Before I attend a party or other event where a lot of food is being served, I grab a handful of walnuts.
The healthy fats and fiber help curb my appetite, so I can enjoy the festivities without overeating. It also gives my body a boost of antioxidants to help me stay healthy during this hectic time of year.
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Oatmeal
There aren’t many things as cozy as a warm bowl of oatmeal for breakfast. With a sprinkle of cinnamon, they’re my holiday staple, thanks to an ability to promote satiety2 and prevent hunger pangs.
For people who are surrounded by holiday sweets and treats in an office,starting your day with oats may help you curb cravings and snack a bit more mindfully.
Many pre-packaged oatmeals can be high in sugar, so I make my own to help control the ingredient quantities. I tend to go for a combination of oats, cinnamon, blueberries and a dash of vanilla with almond milk. When I know I have a particularly busy week, overnight oats are a perfect pre-made grab-and-go breakfast or snack that’s both satisfying and delicious.
(Bonus note from Kettle & Fire: check out our recipes for Gingerbread Overnight Oats, or Coconut & Blueberry Keto Overnight Oats, or Almond Butter & Strawberry Jam Overnight Oats by clicking the links!)
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Kettle & Fire Chicken Bone Broth
When I need something to pick me up in the afternoon – or keep me at a steady level on stressful days – I pour a mug of warm Kettle & Fire Bone Broth (instead of sugary or caffeinated cold-weather drinks – I’m looking at you, PSL).
Bone broths keep my appetite in check and curb cravings, thanks to natural protein. Plus, bone broth can support gut health, bone health, and restful sleep3 – benefits that we can all use a little more of these days.
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*Bonus Tip: Stay Full With Soups
As the temps drop, my desire for soup goes UP. I love a warm bowl in the winter – but I love a warm bowl I didn’t have to cook myself even more! Kettle & Fire’s Bone Broth-Infused Soups are the perfect meals to keep me from reaching for the bad stuff. (Seriously, they’re indulgent-tasting and incredibly easy to heat up.)
What I like most is that there are so many flavors, I don’t have to eat the same thing every night. And variety, my friends, is the real spice of life.
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A special Thank You to Registered Dietitian Lauren Manaker for contributing to our blog!
Want more research, recipes, and real talk about nutrition? Connect with Lauren on Instagram now.
Resources:
1. https://pubmed.ncbi.nlm.nih.gov/16579728/
2. https://pubmed.ncbi.nlm.nih.gov/25159561/
3.https://www.kettleandfire.com/pages/bone-broth-benefits
