Since March, the majority of Southwest Floridians have spent more time at home than ever before. To adapt to our new conditions, a little creativity is useful in reworking or engineering our environment to make it more conducive to our best health and to help us enjoy the holidays and stay healthy with less weight gain.

In normal times between Thanksgiving and New Year’s, the average American gains between five and eight pounds. Repeating this pattern several years in a row leads to excessive weight gain. This is why we need a realistic eating and behavioral plan for the holidays. Having a plan and realizing that we might make mistakes gives us a track to get back on if we derail. Some things to consider:

Resisting temptation

Keep tempting/high risk foods such as processed chips, crackers and cookies, which we eat when we’re not really hungry, out of the house or limit them. Portion out snack foods rather than toting the whole bag.

Healthy snacks

Keep fruit and cut vegetables available for easy access. Rather than crackers, try zucchini or cucumber slices with guacamole or hummus. Eat frozen cherries for something sweet. Create a personal trail mix recipe using dried fruit, nuts and a low-sugar cereal to put into individual bags and store in the fridge.

High-fiber foods

Set a goal to include some fruit, vegetables and/or whole grains with every meal. Eating high-fiber foods creates the sensation of feeling full, making it less likely to overeat. Learn to make some healthy meals or consider using a healthy meal service. Never shop when hungry.

Plant-based nutrition

What we eat can affect our mood. According to Dan Baker Ph.D., author of What Happy People Know, happiness and health are interdependent. His research indicates that the more vegetables and fruit we consume, the greater our feelings of well-being and happiness. For example, blueberries are associated with a more positive mood. Eating one cup a day can also have cognitive benefits, even for those experiencing age-related decline. Be sure to choose organic.

Cook foods in bulk

Cooking healthy options such as vegetarian chili or a pot of lentil soup makes it easy to create portioned meals that can be stored in the refrigerator and easily reheated.

Hydration

Optimal hydration can actually improve mood. Studies have shown that mild dehydration can cause feelings of hunger and sleepiness. Carry a bottle of water and keep track of fluid intake. Create a variety of herbal teas, club sodas and stevia or monk fruit sweetened products. When making our own, avoid artificial sweeteners.

Stress levels

Poor eating habits are usually stress-related. Being aware of what triggers stress, checking in with ourselves and taking mini-breaks as needed. This helps to keep stress from piling up, making it more likely that as the day progresses and stress accumulates, there will be fewer moments of reaching for the wrong foods to self-medicate and get through stressful periods.

Poor eating habits are usually stress-related.  Be aware of stress triggers and check in with yourself on a regular basis.  Take mini-breaks as needed to prevent stress from accumulating. Go for a walk, listen to music, stretch or do some yoga poses to break the stress cycle so that there will be fewer moments of reaching for the wrong foods to self-medicate and get through stressful periods.

Potluck holiday parties

When getting together with others for a meal, take a healthy dish, particularly something personally enjoyable. Others may also appreciate healthy options. At a special dinner or event, eat lightly. Exercise during the day. Research indicates that individuals that exercise tend to make better food choices. Watch alcohol intake, which plays a role in weight gain by reducing the body’s ability to burn fat. It also leads to poor food choices.

Practice gratitude for nourishing the body with wholesome fresh food.

Don’t skip meals and avoid mindless eating

Focus on the meal, eat slowly and chew well. It takes at least 20 minutes for the stomach to send the message to the brain that we’ve had enough to eat. The hara hachi bu habit among Okinawans is eating until they are 80 percent full. Among the longest living people, they don’t eat until they are full, but until they are no longer hungry.

Intermittent fasting

Intermittent fasting limits the length of time and perhaps number of times that we eat during the day. Try fasting for 14 hours or gradually work up to this.

We can set ourselves up for success. It’s not all or nothing. Our health and well-being are about the accumulation of choices we make throughout a lifetime. Having an occasional splurge is usually not a problem, as long as we get back on track. It’s what we do most of the time that makes the biggest impact on our health and weight.

Barbara Lewin, RDN, is a functional nutritionist, registered dietitian, and sports nutritionist. For more information call 239-300-0072 or visit Sports-Nutritionist.com.