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How to enjoy holiday meals without feeling full, advice from an expert

2025-11-28 08:37:00, Shëndeti CNA

A big feast often ends with empty plates and a heavy stomach. But according to Lona Sandon, an associate professor of clinical nutrition at UT Southwestern Medical Center in Dallas, that doesn't have to be the case. She shares some simple ways to enjoy holiday foods without overindulging.

Sandon advises that before you head to the shelf, take a leisurely look at all the foods and choose only the ones you want the most. "Choose foods that you want to try and take small portions. Focus on taste and texture," she says, noting that slowing down your eating pace helps your body signal satiety in time.

According to her, the brain and stomach communicate through the gut-brain axis, but this process takes several minutes. Eating quickly can lead to overeating, by inhibiting hormones that control hunger, such as insulin and leptin. Festive foods are often high in fat, salt and sugar, which makes them even more tempting.

To maintain balance, Sandon recommends the U.S. Department of Agriculture's MyPlate method: fill half your plate with salads, fruits, and vegetables, and the rest with small portions of your favorite foods. "A scoop of ice cream, about a third of a cup, is a good serving. The same goes for pureed or cooked vegetables," she explains.

The expert also suggests using smaller plates and glasses, saying they help with portion control without too much effort. Small changes, she says, can make a big difference: choose fruit with less sour cream, baked meats instead of fried ones, and for drinks, try sparkling water with a little cranberry juice instead of alcohol.

She warns that alcoholic beverages not only increase appetite, but also affect the quality of sleep. Her recommendation: one drink a day for women and two for men, and only during meals.

Sandon concludes her advice with a practical suggestion: focus on seasonal specials. "You don't need to eat a lot to satisfy a craving. Even half a slice of pie is enough, share it with someone," she says.

With a little attention and some smart choices, holiday meals can be a no-consequence pleasure./ CNA