{"id":6363,"date":"2021-12-09T01:59:20","date_gmt":"2021-12-09T01:59:20","guid":{"rendered":"https:\/\/360care.ca\/?p=6363"},"modified":"2024-02-28T06:54:25","modified_gmt":"2024-02-28T06:54:25","slug":"healthier-eating-tips-during-the-holiday-season","status":"publish","type":"post","link":"https:\/\/360care.ca\/fr\/blog\/tips-tricks\/healthier-eating-tips-during-the-holiday-season\/","title":{"rendered":"Conseils pour une alimentation plus saine pendant la p\u00e9riode des f\u00eates"},"content":{"rendered":"
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La saison des f\u00eates est souvent remplie de famille, d'amis, de mets d\u00e9licieux et de souvenirs qui durent toute une vie! Cependant, vous pouvez aussi \u00eatre confront\u00e9 \u00e0 plusieurs tentations qui peuvent vous \u00e9loigner de votre routine quotidienne. Une cons\u00e9quence fr\u00e9quente qui peut survenir est une prise de poids non d\u00e9sir\u00e9e, ce qui peut conduire \u00e0 une mauvaise gestion de la glyc\u00e9mie<\/a>. Pour garder le cap pendant les f\u00eates, suivez ces conseils et astuces pour maintenir un mode de vie sain. Il n'est pas n\u00e9cessaire de compromettre la joie qui accompagne les f\u00eates de fin d'ann\u00e9e!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Cottonbro, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Conseil #1: Ne sautez pas de repas<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Garder toutes vos calories pour le grand repas de f\u00eate n'est pas la meilleure strat\u00e9gie \u00e0 suivre. La strat\u00e9gie \"d'\u00e9conomie de calories\" entra\u00eene souvent une faim excessive, ce qui vous pousse \u00e0 manger tout autant, voire plus. Plut\u00f4t que d'\u00e9conomiser vos calories pour en abuser plus tard, essayez de les \u00e9quilibrer tout au long de la journ\u00e9e. Vous pouvez \u00e9galement essayer de prendre une collation l\u00e9g\u00e8re et \u00e9quilibr\u00e9e avant une f\u00eate de r\u00e9veillon. Un encas nutritif contenant de gras sains<\/a>, des fibres et des prot\u00e9ines<\/a> maigres vous rassasiera plus longtemps. Vous pourrez ainsi contr\u00f4ler votre app\u00e9tit et minimiser vos chances de trop manger par la suite.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Ola Mishchenko, Unsplash<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Conseil #2: Contr\u00f4lez vos portions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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La quantit\u00e9 de nourriture que vous mangez est aussi importante que ce que vous mangez. La quantit\u00e9 d'aliments dans votre assiette joue un r\u00f4le majeur dans la d\u00e9termination de la quantit\u00e9 que vous finissez par manger. En d'autres termes, plus la portion d'aliments que vous avez devant vous est importante, plus vous risquez de consommer de calories. En optant pour une assiette plus petite, vous pouvez respecter la taille appropri\u00e9e des portions sans vous sentir priv\u00e9. Essayez ce conseil la prochaine fois que vous serez \u00e0 une f\u00eate de r\u00e9veillon!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Shameel mukkath, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Conseil #3: Prenez votre temps, savourez chaque bouch\u00e9e! <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Il est recommand\u00e9 de manger lentement et de donner \u00e0 votre corps le temps n\u00e9cessaire pour se rendre compte que vous \u00eates rassasi\u00e9, et ainsi, arr\u00eater de manger. En revanche, si vous mangez rapidement, vous risquez de consommer davantage de nourriture et, par cons\u00e9quent, de consommer des calories en exc\u00e8s. Prendre au moins 20 minutes pour savourer son repas peut \u00eatre plus facile pendant les vacances, car vous pouvez profiter de la compagnie de vos amis et de votre famille autour de la table \u00e0 manger.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Askar Abayev, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Conseil #4: L'ordre dans lequel vous mangez vos aliments fait une diff\u00e9rence<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Vous souvenez-vous d'une \u00e9poque o\u00f9 vous \u00e9tiez impatient de manger votre plat pr\u00e9f\u00e9r\u00e9 en premier et o\u00f9 vous gardiez vos l\u00e9gumes pour la fin ? Le fait de manger vos l\u00e9gumes en premier vous permet d'obtenir des nutriments sains avant de vous sentir rassasi\u00e9, et donc d'arr\u00eater de manger. De plus, les fibres contenues dans les l\u00e9gumes vous rassasient plus longtemps et vous aident \u00e0 mieux g\u00e9rer vos portions<\/a> .<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Nicole Michalou, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Conseil #5: N'oubliez pas les bienfaits de l'activit\u00e9 physique quotidienne<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Des \u00e9tudes ont montr\u00e9 qu'une marche rapide de 15 \u00e0 20 minutes apr\u00e8s le repas aide \u00e0 g\u00e9rer la glyc\u00e9mie. En plus de votre routine de marche r\u00e9guli\u00e8re, int\u00e9grez diverses formes d'activit\u00e9 physique tout au long de la journ\u00e9e. L'activit\u00e9 physique va bien au-del\u00e0 de l'exercice! Elle comprend toutes les activit\u00e9s qui font bouger tout votre corps. Une bonne t\u00e2che m\u00e9nag\u00e8re \u00e0 laquelle vous pouvez envisager de participer pendant les vacances est de pelleter la neige avec votre famille. Non seulement vous partagez vos responsabilit\u00e9s m\u00e9nag\u00e8res et vous aidez votre famille, mais vous faites \u00e9galement un excellent usage de votre \u00e9nergie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Nataliya Vaitkevich, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Message \u00e0 retenir <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Penser \u00e0 maintenir une alimentation saine pendant les f\u00eates peut vous rendre inquiet, anxieux et sous pression. Il ne fait aucun doute que vous devez rester conscient de vos choix alimentaires. Cependant, il est tout aussi important de ne pas laisser cela vous priver du plaisir et de la joie qui accompagnent les f\u00eates de fin d'ann\u00e9e. Si vous finissez par savourer une part de g\u00e2teau ou par consommer un peu plus que pr\u00e9vu, ne vous sentez pas coupable! Reprenez plut\u00f4t votre routine habituelle d\u00e8s que possible. Remplacez la culpabilit\u00e9 par la curiosit\u00e9 pour apprendre \u00e0 vous conna\u00eetre et \u00e0 conna\u00eetre vos tentations. Cela vous permettra d'essayer de nouvelles strat\u00e9gies pour mieux contr\u00f4ler vos choix alimentaires \u00e0 l'approche des prochaines f\u00eates.\u00a0<\/p>

\u00a0<\/strong>R\u00e9f\u00e9rences:<\/u><\/strong><\/p>

“Managing Diabetes during the Holiday Season.” Daily Herald<\/em>, Nov 13, 2019, pp. 4. ProQuest<\/em>. Accessed 5 August 2021.<\/p>

McManus, K.D. \u201cHealthy eating through the holidays.\u201d Harvard Health Publishing, <\/em>https:\/\/www.health.harvard.edu\/blog\/healthy-eating-through-the-holidays-2018112015386. Accessed 5 August 2021<\/a>.<\/p>

\u201cMeal planning for people affected by diabetes.\u201d Diabetes Canada. <\/em>https:\/\/www.diabetes.ca\/nutrition—fitness\/meal-planning<\/em><\/a>. <\/em>Accessed 5 August 2021.<\/p>

Miller, C. K., et al. “Comparison of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: A Randomized Controlled Trial.” Health Education & Behavior<\/em>, vol. 41, no. 2, 2014, pp. 145-154. Accessed 5 August 2021.<\/p>

The Diabetes Food Hub Team. \u201cSurviving Your First Holiday Season with Diabetes.\u201d American Diabetes Association, <\/em>https:\/\/www.diabetesfoodhub.org\/articles\/surviving-your-first-holi day-season-with-diabetes.html<\/a>. Accessed 5 August 2021.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

The holiday season is often packed with family, friends, delicious foods, and memories that last a lifetime! However, you may also face several temptations that may lead you away from your daily routine. A common consequence that may arise is unwanted weight gain, potentially leading to unmanaged blood sugar control. To keep you on track … <\/p>\n

Continuer la lecture de « Healthier Eating Tips During the Holiday Season »<\/span><\/a><\/p>","protected":false},"author":30,"featured_media":6733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[10],"tags":[58,59,62,24],"class_list":["post-6363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","tag-food","tag-health","tag-health-benefits","tag-nutrition","entry"],"yoast_head":"\nHealthier Eating Tips During the Holiday Season - Tips & Tricks<\/title>\n<meta name=\"description\" content=\"Stay healthy and fit over the holiday season with our simple and practical tips. 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