Sugaring season is a highly anticipated tradition in Canada—a time to gather with loved ones and indulge in a comforting, flavour-packed meal. But after enjoying pea soup, baked beans, ham, and of course, maple taffy, it’s easy to walk away feeling like you’ve eaten enough for a whole week!
How can you fully enjoy this feast without ending up uncomfortably full? Here are some expert tips from our registered dietitians and nutritionists to help you avoid that "too full" feeling while still savouring every bite.
Before the Meal: Set Yourself Up for Success
1. Have a Snack Before You Arrive
Showing up to the sugar shack on an empty stomach is like going grocery shopping when you're starving—not a great idea! A protein- and fibre-rich snack a few hours beforehand can help prevent you from diving into the first plate you see.
Snack ideas:
- Greek yogurt with fruit and chia seeds
- A hard-boiled egg with raw veggies
- Cheese with whole grain crackers
- Mango tofu mousse
- Roasted edamame, fava beans, or chickpeas
2. Stay Hydrated
Drinking water before and during the meal aids digestion and can help prevent overeating. Try to avoid sugary and carbonated drinks, as they can cause bloating and discomfort.
During the Meal: Find Your Balance
3. Eat Slowly and Savour Each Bite
It takes about 15 to 20 minutes for your body to send fullness signals. Eating at a relaxed pace gives your body time to recognize when you’ve had enough before you overeat.
Tips to slow down:
- Put your utensils down between bites.
- Engage in conversation and enjoy the atmosphere.
- Chew thoroughly—digestion starts in the mouth!
4. Start with Vegetables
If your sugar shack offers vegetables (like coleslaw or pickled beets), start your meal with a generous serving. The fibre will help regulate your appetite before diving into the richer dishes.
5. Opt for Small Portions
Want to try everything? That’s completely normal! Instead of piling your plate all at once, start with small portions. You can always go back for seconds if you're still hungry.
6. Listen to Your Body
Knowing when to stop before discomfort sets in is key! Pay attention to your body’s signals:
- Do the flavours seem less intense?
- Are you feeling comfortably satisfied?
- Is your stomach starting to feel tight?
If you answered “yes” to these, it might be time to take a break!
After the Meal: Move to Aid Digestion
7. Get Some Fresh Air
Moving after a meal has several benefits: it promotes digestion, helps stabilize blood sugar levels, and boosts your energy. Plus, it’s a great way to extend the fun of sugaring season while enjoying the outdoors!
Activity Ideas:
- Take a walk in the forest, with or without snowshoes depending on the terrain.
- Go sledding if the area allows.
- Join in on sugar shack activities like a sleigh ride or a guided tour of the facilities.
- Play outside with the kids or start a friendly game of street hockey!
Enjoy the Experience to the Fullest!
Sugaring season is a time to indulge—without guilt! By following these simple tips, you can enjoy your meal without discomfort and make the most of this delicious tradition.
If you're looking to optimize your diet, achieve your weight loss goals, or simply adopt healthier habits, book an appointment with a registered dietitian nutritionist for personalized support!
