{"id":37382,"date":"2020-12-15T16:02:00","date_gmt":"2020-12-15T22:02:00","guid":{"rendered":"https:\/\/www.incredibleegg.org\/?post_type=nutrition_article&#038;p=37382"},"modified":"2023-06-21T16:15:00","modified_gmt":"2023-06-21T21:15:00","slug":"eating-well-during-the-holiday-season","status":"publish","type":"nutrition_article","link":"https:\/\/www.incredibleegg.org\/nutrition\/articles\/eating-well-during-the-holiday-season\/","title":{"rendered":"Eating Well During The Holiday Season"},"content":{"rendered":"<div class=\"wp-block\">\n<p><em>The Egg Nutrition Center partnered with Natalie Rizzo, MS, RD to write this blog post.<\/em><\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p>The holidays are the most wonderful time of the year but can also feel busy and stressful. And while this year might look a little different, we can all still look for ways to enjoy the season and take some time for a bit of self-care, too. When talking with patients or clients, encouraging a positive approach that focuses on balance can make a big difference. Here are some simple tips to eat well throughout the holiday season.&nbsp;<\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p><strong>Start with a balanced breakfast<\/strong><\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3718776\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a><\/strong>&nbsp;suggests that eating breakfast helps reduce daily hunger, so \u201cbreaking the fast\u201d with a morning meal can lower chances of overeating later in the day. A balanced breakfast includes a protein source, like eggs, to help keep hunger at bay. Here are some of our favorite simple breakfast recipes:<\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<ul class=\"wp-block-list\">\n<li>Whether using a bagel, English muffin, or whole grain bread, an egg sandwich offers the opportunity to include a variety of tasty trimmings like tomato slices and avocado, like in this&nbsp;<a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/everything-bagel-sandwich-with-egg-and-avocado\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Everything Bagel Sandwich with Egg.<\/strong><\/a><\/li>\n\n\n\n<li>Pile whatever vegetables you have on hand into an omelet, like in this&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/greek-vegetable-omelet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Greek Vegetable Omelet<\/a><\/strong>.<\/li>\n\n\n\n<li>These&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/eggy-peanut-butter-muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pea<u>&nbsp;Fritters&nbsp;<\/u><\/a><\/strong>can be made ahead of time and reheated for a quick breakfast. Don\u2019t forget to #putaneggonit!<\/li>\n<\/ul>\n<\/div>\n\n<div class=\"wp-block\">\n<p><strong>Add foods, rather than take away<\/strong><\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p>It\u2019s common to think about healthy eating in terms of \u201cforbidden\u201d foods, but that way of thinking can be discouraging and can cause clients to give up on making positive behavior changes. Rather than omitting foods, encourage clients to add nutritious options like fruits, vegetables, whole grains, legumes, nuts, and eggs. Shifting one\u2019s mindset to think about increasing nutrient-dense options at mealtime helps decrease feelings of guilt about food.<\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p><strong>Snack on protein<\/strong><\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p>The end of year hustle and bustle often means skipped snacks and forgotten meals which leads to energy crashes and all-around crankiness \u2013 definitely not in line with the holiday spirit! Encourage clients to have easy-to-make and\/or easy-to-grab snacks on hand so it\u2019s easier to enjoy a bite when time is tight. Snacks that include a balance of healthy fats, filling fiber, and satiating protein will help clients stay fuller longer. Here are some nutritious snack options that include eggs:<\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<ul class=\"wp-block-list\">\n<li>Meal prepping&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/easy-hard-boiled-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\">hard-boiled eggs<\/a><\/strong>&nbsp;offers a simple snack option, but can also be incorporated into meals or combined with other nutritious options like these&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/egg-pita-snackers\/\" target=\"_blank\" rel=\"noreferrer noopener\">Egg Pita Snackers<\/a><\/strong>&nbsp;or&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/veggie-egg-pops\/\" target=\"_blank\" rel=\"noreferrer noopener\">Veggie Egg Pops<\/a><\/strong>.<\/li>\n\n\n\n<li>Egg bites are a perfect meal prep option that can be stored in the refrigerator for about 3 days (or frozen for up to 1 month). Simply reheat and eat! Try these&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/caprese-egg-muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\">Caprese Egg Muffins<\/a><\/strong>&nbsp;or&nbsp;<a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/broccoli-and-cauliflower-cheddar-quinoa-bites\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Broccoli Cheddar Quinoa Bites<\/strong><\/a>.<\/li>\n\n\n\n<li>These&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/mini-breakfast-pizzas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mini Breakfast Pizzas<\/a><\/strong>&nbsp;can be whipped up in a flash using a toaster oven, or take advantage of the microwave and try this&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/microwave-egg-veggie-breakfast-bowl\/\" target=\"_blank\" rel=\"noreferrer noopener\">Microwave Egg &amp; Veggie Breakfast Bowl<\/a><\/strong>&nbsp;or&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/microwave-mexican-omelet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Microwave Mexican Omelet<\/a><\/strong>.<\/li>\n<\/ul>\n<\/div>\n\n<div class=\"wp-block\">\n<p><strong>Enjoy dessert!<\/strong><\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<p>It\u2019s okay (and encouraged) to eat dessert over the holidays! Eggnogg, sugar cookies, and other seasonal favorites are often part of holiday traditions and there\u2019s no need to discourage foods that bring joy. Encourage clients to practice moderation and savor each bite without any guilt! Here are some delicious desserts to try:<\/p>\n<\/div>\n\n<div class=\"wp-block\">\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/bananas-foster-cheese-pie\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bananas Foster Cream Cheese Pie<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/chocolate-pot-de-creme\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chocolate Pot de Cr\u00e8me<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/classic-cooked-eggnog\/\" target=\"_blank\" rel=\"noreferrer noopener\">Saint Nick\u2019s Eggnog<\/a><\/strong>&nbsp;(and&nbsp;<strong><a href=\"https:\/\/incredibleegg.wpengine.com\/recipes\/st-nicks-chocolate-eggnog-martini\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chocolate Eggnog Martini<\/a><\/strong>&nbsp;for the adults!)<\/li>\n<\/ul>\n<\/div>\n\n<div class=\"wp-block\">\n<p>Bottom line: encourage clients to take time for self-care this holiday season \u2013 whether that means enjoying nutritious snacks and meals or finding joy in the things that make the season special (ideally both!)<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>The Egg Nutrition Center partnered with Natalie Rizzo, MS, RD to write this blog post. The holidays are the most wonderful time of the year but can also feel busy and stressful. And while this year might look a little different, we can all still look for ways to enjoy the season and take some [&hellip;]<\/p>\n","protected":false},"featured_media":36196,"template":"","nutrition_article_tag":[29],"class_list":["post-37382","nutrition_article","type-nutrition_article","status-publish","has-post-thumbnail","hentry","nutrition_article_tag-nutritious-dietary-patterns"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eating Well During The Holiday Season - American Egg Board<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.incredibleegg.org\/nutrition\/articles\/eating-well-during-the-holiday-season\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Well During The Holiday Season - American Egg Board\" \/>\n<meta property=\"og:description\" content=\"The Egg Nutrition Center partnered with Natalie Rizzo, MS, RD to write this blog post. 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