How To Stop Overeating During the Holidays

Connect Healthy Tips How To Stop Overeating During the Holidays

Despite all the fear we hear in the news about overeating during the holidays, there is good news. You don’t have to limit your consumption as much if you’re eating real food. What do we mean by real food? Anything that is grown in the ground or comes from an animal is most likely less processed, and therefore healthier.

Processed foods – think most food you store in a cabinet – have been engineered to trigger our pleasure centers, so we eat more than we need. Processed foods are usually low in fiber, protein and micronutrients. Instead, they usually contain a lot of sugar and refined grains that provide empty calories.

So instead of filling up on salty chips or crackers while you wait for the turkey to cook, put out cut up fruit and vegetables to snack on. When buying foods to cook, try to buy things with 5 or less ingredients. Avoid buying things with high-fructose corn syrup.

Instead of using instant potatoes for your side this year, try this recipe for a filling, unprocessed potato dish:

Roasted Red Potatoes with Parmesan Cheese


  • 6–7 Small Red Potatoes
  • 3 Tablespoons Butter, melted
  • 3 Tablespoons Freshly Grated Parm Cheese
  • 1/4 – 1/2 teaspoon sea salt and pepper to taste
  • 1 Tablespoon Fresh Parsley, chopped


  1. Preheat the oven to 400°F.
  2. Wash and dry potatoes and cut them in half (or quarters if they are larger).
  3. Place a piece of parchment paper on a baking sheet with a rim.  Pour the melted butter on the pan and spread it out.
  4. Sprinkle the cheese, salt, pepper and parsley on top of the butter and place the potatoes face down in the butter and seasonings.
  5. Bake for approximately 20-25 min, turning once if they are getting too brown.

For more healthy recipes or other health related information, contact the Health Information Center. The Health Information Center is a library with information and books you can check out, including the following:

Plant-protein recipes : that you’ll love : enjoy the goodness and deliciousness of 150+ healthy plant-protein recipes!

Whole new you : how real food transforms your life, for a healthier, more gorgeous you

American Heart Association healthy fats, low-cholesterol cookbook : delicious recipes to help reduce bad fats and lower your cholesterol

The library is staffed by medical librarians and certified health information specialists. The Health Information Center can do research on any health topic and get the results to you for free. Contact them at 865-305-9525 or They are located on the first floor of the hospital. In addition to health information, you can find computers, printers, and a quiet place to take a break. Becoming a library member is free and only requires a picture ID.

Health Information Center Hours

Monday-Thursday, 8:30 am-9 pm
Friday, 8:30 am-5 pm
Saturday, 9 am-5 pm
Sun 1 pm-9 pm


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