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

“This has been a year of unprecedented uncertainty, but through it all, Denee, chef Darby, Samantha, and the whole CulinArt team, provided the best dining experience the school has had in my thirteen year tenure.  It was an absolute pleasure to work with them, and I can't wait for next year when the craziness of COVID brings everyone back into the dining hall for meals. We look forward to working with Denee, Chef Darby, Samantha, and the rest of the CulinArt team again next year.”

“I’m the GM for Branson [Ultrasonics] and based in the Brookfield office.  This is the first week that the café has been up and running in our new headquarters and just want to acknowledge the great job Adam Schnittert and the CulinArt staff onsite have done.  Our employees’ feedback thus far has been very positive.  The expanded options and menu quality have been very well received.  Just want to send you a quick note of thanks.”

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“I just wanted to touch base as another school year draws to end. I cannot thank you enough for how smoothly this year went. Chef Felix [Herrera] and his staff made it seamless in a year with lots of wrinkles.    ”

“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…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“The roasted tofu/noodle/edamame arugula salad with cabbage, carrots and red peppers was something that I would buy from a restaurant or food truck without question. It would win best school lunch in the U.S. without a doubt if there was such a competition! The textures and flavors were a perfect blend, tied together by an excellent dressing. I don't think anyone would be mad if that popped up on the menu every week. Thanks again to you and your staff for such high-quality food!”

“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.”

“I just wanted to express my thanks and give two thumbs up for the updates to our lunch menu. My selections have been quite tasty—corned beef Reuben, jambalaya—and I appreciate that, too! I am looking forward to trying some new items in the coming weeks. Keep up the good work!”

“I have really appreciated the wonderful cafeteria staff we have via Culinart and the thoughtful meals they provide our kids. They're truly one in a million. I have also really appreciated the dedication Parker and CulinArt share to sustainability and green practices on campus. I am so thankful that Parker has chosen CulinArt, a company that shares Parker values, and that they took the time and effort at such a hard time to make sure that Parker is always on the forefront of green practices and safety - never compromising.”

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