Should I Eat This for Breakfast? Eating Habits to Prevent Overeating During the Holidays

Gatherings of all kinds increase during the holiday season. While gathering with close friends over delicious food is a great way to end the year, it can also make it difficult to maintain a balanced diet. Furthermore, the cold weather can lead to less activity than usual, which can easily lead to weight gain.

Therefore, to welcome 2025 with health, we need to pay attention to our daily eating habits. We've compiled some dietary tips for a light holiday season.

 

A protein-rich breakfast prevents overeating and boosts metabolism.

 

According to the Korea Disease Control and Prevention Agency, approximately 34% of Koreans skip breakfast. However, the first step toward healthy eating habits is to eat breakfast, the start of the day. Especially during the year-end and New Year's holidays, when frequent holidays and gatherings can disrupt daily routines, a nutritious breakfast can boost metabolism, increase energy, prevent overeating, and help manage weight.

A good breakfast should include about 25 grams of protein and nutrient-rich complex carbohydrates. For example, oatmeal, which is rich in dietary fiber and keeps you feeling full longer and more comfortable, can be enhanced with seasonal vegetables and eggs for a more flavorful and nutritious meal.

 

If you find it too much of a hassle to prepare breakfast or are short on time in the morning, consider a convenient protein shake. When choosing these products, carefully consider whether they contain sufficient nutrients like protein, minerals, and dietary fiber.

 

Nuts and protein bars are great for keeping you feeling full.

 

If you want to avoid binge eating or overeating during the frequent year-end and New Year's dinner gatherings, be careful not to attend on an empty stomach. Holding back hunger and then rushing to eat at a gathering can lead to poor digestion and weight gain. Drinking alcohol can also slow down alcohol metabolism, increasing liver fatigue. Therefore, it's a good idea to eat a small, healthy snack before a gathering that provides adequate satiety to help control hunger.

 

Healthy snacks include nuts, protein bars, and fruit. Nuts like almonds, walnuts, and cashews are particularly rich in beneficial nutrients like protein, omega-3s, and dietary fiber, making them ideal snacks. Protein bars are not only easy to consume but also highly satisfying. Drinking water or warm herbal tea regularly can also help curb hunger, so it's a good idea to keep your hydration levels up.

 

Avoid refined carbohydrates and consume enough protein.

 

Pizza, pasta, fried foods, bread, and cakes, all of which are frequently eaten at holiday gatherings, are primarily high in refined carbohydrates and fat. While they provide instant energy, they also rapidly raise blood sugar levels.

 

Therefore, considering your weight and blood sugar levels, it's best to limit refined carbohydrate intake and instead choose protein-rich foods. For example, choose salads with chicken, tofu, and beans as main ingredients, or lean proteins like fish or chicken breast. If you cook, you can reduce unnecessary calorie intake by choosing lean cuts of meat or using less oil during cooking.

 

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enough protein

Eat a balanced diet of both plant-based and animal-based foods.

It was also featured in the Nuts Morning article.

It seems that nuts are the best for maintaining satiety.

 

Especially almonds...