The holiday season brings an abundance of festive meals and treats, but experts warn against overindulging, which can lead to immediate discomfort and long-term unhealthy habits. Dr. Andrew Zasada, an Emergency Department Physician at OSF HealthCare, talks about the importance of preparation, such as having a light snack before meals to avoid overeating. He also suggests keeping food in a separate room from where you eat to reduce temptation.

During the meal, Dr. Zasada advises using a smaller plate, taking modest portions, and eating slowly to allow your brain to register fullness. Between bites, he recommends putting down your utensils, drinking water, and engaging in conversation. Once the meal ends, leaving the table or moving to a different room can help avoid mindless nibbling.

If overeating does happen, avoid alcohol and lying down immediately afterward, as these can slow digestion and increase the risk of heartburn. Instead, choose tea or coffee, and remain upright or go for a walk.

For individuals with eating disorders, holiday meals can be particularly challenging. Dr. Zasada advises seeking support from trusted companions and consulting healthcare professionals for long-term management. Above all, he reminds everyone that one day of indulgence won't derail overall health. Returning to healthy habits the next day and enjoying leftovers in moderation is key to maintaining balance during the holidays.