Many Iowans will be sitting down to family feasts during the holidays, but how much and what types of food you eat can have a big impact on how you feel.
Jade Williams, a nurse practitioner at Van Diest Medical Center in Webster City, says it can be difficult not to overeat when surrounded by loved ones and a wide variety of food.
“People tend to eat more because the food is visible,” Williams says. “Portions tend to be larger and there’s a variety. Research notes that a buffet increases the average intake by up to 30 percent, and holiday tables check all those boxes.”
Williams says eating is often socially encouraged, and people may consume more when dining with others.
“We also found that eating 15 to 40 percent more when dining with others compared to eating alone,” Williams says. “Holiday gatherings amplify this because the meals tend to last longer and we try everything.”
She says holiday foods are often tied to tradition and emotion, especially sugary and high-fat foods, which can make them harder to resist.
“When we’re eating richer foods and breaking our normal routines, our digestive system can become stressed,” Williams says. “Late-night meals, alcohol, irregular schedules, and changes in digestion can lead to bloating or gastrointestinal discomfort.”
Williams suggests drinking a full glass of water before meals and making an effort to include fruits and vegetables along with holiday favorites to help maintain balance.
