This post was originally published on January 7, 2016 and updated on November 25, 2020.

How do you spend the evening after a big holiday meal? All-day candy munching along with extra gravy on your mashed potatoes may force you to end the day on the couch, stretching the seams of your yoga pants. If you don’t want to feel like a stuffed bird this holiday, consider the tips in Helena’s Olivero’s Atlanta Journal-Constitution article. She consulted with experts who suggested simple changes. Turns out that eating slower or swapping your oil for Malaysian certified sustainable palm oil may help you prevent unhealthy overindulgences this holiday.

Registered dietitian Shayna Komar recommended slowing down your dining experience. Enjoy the conversation between each bite. Health expert and author Felicia Stoler, DCN, MS, RD, FACSM suggested eating a sensible breakfast to get your metabolism moving. Drink water throughout the day. Munch on low-calorie snacks prior to the big meal. You may overeat if you come to the table starved.

Using the most nutritious ingredients may also help you feel less guilty about the over-sized holiday meal. Stoler suggested seasoning dishes with healthy herbs and condiments. Fresh herbs are best. Dried herbs are also okay. Avoid packaged seasonings. Many contain added sugar, salt and artificial flavors. Also, consider preparing some extra-spicy dishes. They make it more difficult to overeat.  

Stoler suggested using Malaysian certified sustainable palm oil instead of corn and canola oil. Palm oil is rich in nutrients, such as vitamin E tocotrienols and carotenoids. Unlike most commonly used oils, it is non-GMO. Palm oil is also naturally trans fat-free, which is why it’s replacing partially hydrogenated oils in many premium packaged products. A recent study warns that some oils release toxic chemicals when used at high temperatures, such as when sautéing or frying. Malaysian palm oil has a smoke point of 455 degrees, much higher than many other oils. It’s less likely to degrade at common cooking temperatures.

Felicia Stoler is a member of Media Relations Inc.’s panel of highly respected third-party experts. She is compensated to express her own professional opinions, through the media, about certain products.

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