Myth Busting: Fasting Before the Feast - CulinArt Group

Eat Well Blog

Myth Busting: Fasting Before the Feast

CulinArt’s Dietitians debunk the popular myth that fasting before you feast is a useful healthy holiday hack!

In anticipation of a delicious festive feast, many people believe that skipping breakfast or lunch is an effective way to keep calories in check and prevent themselves from “over-doing it”. While this seems like a practical approach, research suggests otherwise. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber by eating fruits, vegetables and whole grains; these foods will satisfy hunger and are lower in calories. Arriving to a holiday meal feeling famished may lead to over-consumption of “empty calorie” foods, those high in sugar and added fats, as your body will crave foods that will raise your low blood sugar after having fasted all day.

There are many strategies to help you avoid overeating:

  • An hour or two before the holiday meal have a balanced snack that incorporates carbohydrate and/or protein-Greek yogurt, fruit and a piece of cheese, or a small handful of nuts are good options that will curb your appetite and keep blood sugar steady.
  • Using a smaller plate encourages proper portion sizes and allows you to be mindful of your hunger and fullness cues.
  • Begin by filling your plate with fiber rich vegetables and salad and then move on to the entrees and desserts.
  • Eating a salad before your meal can help you feel more satisfied due to the high fiber content.
  • Take stock of the options available and choose foods that you truly want to eat.
  • Eat slowly; take time to enjoy every bite and focus on the family and friends that surround you.
  • Before you go back for seconds wait 10 minutes to see if you really still are hungry.
  • Remember, liquid calories count too! Flavored water, seltzer, and unsweetened teas are all calorie free and will help keep you hydrated. If you choose to consume alcohol containing beverages or seasonal favorites such as egg nog remember to do so in moderation and always alternate with water or other low calorie beverages.

All in all – we want you to enjoy the holiday season rather than thinking about what and when you will be eating. No need to “save your calories” for the yummy holiday meals – eat normally, listen to your cues, and fuel your body according to its everyday needs.

Enjoy all of your favorite foods, enjoy the company of friends and family, and enjoy the overall joy that the holidays bring.

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  • December 11, 2019

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What our clients are saying

“I just wanted to send a quick note acknowledging the wonderful food and service provided by our new vendor.  The food was delicious and the students consistently commented on how amazing everything was.  What a difference! In addition, the staff and management were so easy to deal with – very professional.  They were punctual, responsive and attentive to our needs.  Thank you again for making a positive change to the quality of life of our students.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“The dinner I had tonight at Forman was not only the best meal I have had at Forman in the entire time I have been here, it was the best meal I can remember having anywhere in a long time. [It] was a restaurant quality meal, and it added to the enjoyment that the two young ladies serving me could not have been more charming. What an energizing way to finish a weekend eating a dinner like that.”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

“The CulinArt team has been great to work with and has been super flexible. Having worked with other dining services at different institutions, having a dining team that is open to menu changes has been a great resource for our events. ”

“I just wanted to give a huge compliment to the cook at Main Street. Today I had the Salmon Super Bowl and it was amazing!!!! Every day I go in there she always has something that looks too wonderful to pass up! Thank you for always having such a variety of food!”

“We appreciate the excellent service that is a hallmark of the Chadwick Culinart team. You all are such professionals - and you always deliver your service in such a pleasant manner! Thank you for everything you do to help make the Village events successful. We greatly appreciate your talents, efforts, and kindness.”

“Just want to take a moment to thank you for running such a great kitchen. It’s been a huge benefit to have such a delicious and various assortment of foods to choose from, all without having to leave the building. I’m always amazed at the daily variety and the quality of food that is offered. The cafeteria has made my food choices as easy as can be.”

“Thank You for once again going above and beyond to ensure that our programs are a success. Your willingness to customize menus as well as provide your expert guidance to develop a well-rounded selection of offerings is what keeps us coming back! The food is always exceptional! Our programs would not be a success without the CulinArt team!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

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