As families gather around the table this holiday season, health experts stress the importance of mindful eating and safety in the kitchen. Celebrations often bring indulgent spreads, but maintaining balance can help avoid overindulgence and discomfort.

Dietitians recommend starting Thanksgiving Day with a balanced breakfast to set the tone for healthier choices. Incorporating protein and carbohydrates, such as eggs, whole-grain toast, and berries, can prevent overeating later. Small, healthy snacks like yogurt or nuts before the main meal can also curb excessive hunger.

Sara Umphfleet, OSF Dietitian, speaks on strategically planning your meals for the best health outcomes. 

In addition to food-related advice, safety in the kitchen is vital during the busy holiday season. With ovens, stoves, and microwaves often working overtime, staying attentive and maintaining a clear cooking space is essential to prevent fires. In case of a fire, covering the flames and turning off heat sources while keeping doors closed can mitigate risks.

At the table, focusing on portion control and selecting foods you genuinely enjoy can enhance the holiday experience. Filling your plate with vegetables, lean meats, and other balanced options is encouraged, while moderation in alcohol consumption is emphasized to avoid dehydration.

Post-feast, leftover management becomes crucial. Experts advise consuming leftovers within three to four days, ensuring they are reheated to at least 165 degrees Fahrenheit to prevent foodborne illnesses, which affect millions annually in the U.S.

The holiday season can be both joyful and hectic, but mindful choices around food and safety can help keep celebrations happy and healthy.

Find more information at newsroom.osfhealthcare.org/healthy-holiday-eating.