Tips for Healthier Holiday Eating

By: Stacey Chmiel MS, RD, LD

The fall is now upon us and that means Thanksgiving and Christmas are on their way. Does the thought of the holiday season make you anxious? Food is everywhere during the holiday season which usually makes it more difficult to stick to our eating and exercise goals and maintain regular sleep patterns. But keeping up healthful eating patterns and an exercise regimen is possible. Below are some tips that may help you feel more confident in being prepared for the holiday season as well as making it through the holidays without losing track of your healthy lifestyle.

Weight Management

Many people are afraid that holiday season automatically means unwanted weight gain, but this does not have to be true. The New England Journal of Medicine published an article that stated, “It is commonly asserted that the “average American” gains five pounds (2.27 kg) or more over the holiday period between Thanksgiving and New Year’s Day, yet few data support this statement”. The average weight gain in this study was actually .81 lbs with the overweight and obese population gaining more holiday pounds than those who were of a normal weight. During this time of the season try focusing on weight management as a goal rather than weight loss. The holiday season is usually not the best time to make drastic changes to your lifestyle or “go on a diet”. Forgive yourself when slip-ups happen and start over at the next meal. Don’t let one wrong decision ruin the rest of the day! Don’t adopt the mindset, “ I already messed up so I might as well keep eating badly today”. If you dropped your iPhone would you just say “oh well I might as well keep dropping it until it breaks”? Also, make sure to plan time for exercise as regular exercise will aid in relieving holiday stress and help burn off any excess calories. If you are away from your home or regular gym, try outdoor activities such as walking, running, jump roping, or if you opt to stay inside, try utilizing a rubber resistance band and take the stairs whenever possible. If you have to skip your normal workout day or multiple days for travel, be sure to return to your normal routine when you return home.

Meal Planning

It is important during the holiday season to not skip meals. Skipping breakfast or lunch before a big holiday dinner may actually cause you to overeat later on in the day. Eat three meals per day even during the holidays! If you are starving before leaving for a big event, try having a healthy snack before leaving the house. If you are going to a friend or family member’s house for the holiday meal and know that you will not find any healthy choices, offer to bring something along with you that you know you will feel comfortable eating such as a salad, a vegetable side dish, a healthy dessert alternative, or a healthy appetizer. If you are the individual hosting the meal, try to include lower-calorie food items such as fruits, vegetables, lean meats, and low-fat dips and dressings.

Prior to the meal

Prior to your event or events during the holiday season, try writing down your vision of what you want your holiday to look like and then remind yourself of this throughout the day. Try eating a snack before you leave home; if you arrive to an event or parties starving you are more likely to overeat and chose foods that you might not necessarily have chosen to eat. Once you arrive at the party or event, try not to stand by the buffet tables and food trays to avoid nibbling and mindless eating. Instead, try to engage in conversations and other activities other than eating. Conversations are calorie free! Holidays should also focus on friends and family, and not just on food. Try thinking of activities the whole family can do instead of sitting around eating such as: board games, bags (corn-hole) outside, horseshoes, cards, crafts, or interactive games like Dance Dance Revolution or Just Dance.

During the Holiday Meal

At the beginning of the line, try picking up a smaller plate to use to help control portion sizes. If a smaller plate isn’t available, try not to cover your entire plate with food. Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore. You don’t want to waste calories on foods that you really don’t like or look forward to eating. When serving yourself, try to stick to one plate. Compare the portions on your plate with those from the day before or the prior week; are they “ normal” portions? If you do not have room on your plate for more food but would like to try other dishes, make an extra plate and save it for dinner or lunch the next day. When you sit down to eat, try to pace yourself and become more aware of what and how you are eating and drinking; these mindful eating tactics involve: eating slowly, chewing foods thoroughly, admiring the taste, texture, and appearance of the food. Try to eat until you are satisfied but not stuffed. Don’t be afraid to say, “No thank you” to someone who offers you second helpings if you are satisfied and no longer hungry; never overeat because of pressure from others.

Apart from the meal, try to limit your alcohol intake. Mixed drinks are high in calories so try selecting a glass of wine or lite beer instead. Try to avoid heavy drinks like holiday punches and egg nogs. Some lower calorie beverage options include: sparkling water with fresh fruit (lemon/lime/berries), lite beer, or wine spritzer. Try to sip on a glass of water between every alcoholic drink or non-alcoholic punch to fill up faster and prevent overdrinking calories; drinking water between each glass of alcohol or punch will also help you stay properly hydrated.

Coping with stress (the following information was obtained and modified from blog post by Jessica Setnick MS, RD, LD, CSSD which can be found at understandingnutrition.com).

The holiday season should be a time of celebration with family and friends, not a stressful time when you are anxious about food and gatherings. Try to listen to your body: eat when you’re hungry, stop when you are full, rest when you are tired, and relax when you are stressed. Try not to schedule so many activities that you become exhausted. List all the parties to which you are invited, all errands, and etc, and prioritize them. After you are done prioritizing, cross off those that are honestly not necessary or that will only add to your stress. Determine what you enjoy most during the holidays and schedule time for it in that priority list.

For encouragement through the day, try finding a scripture or saying that is meaningful to you, and carry it in your wallet or purse. Turn to it for a comfort or a reality check when stress gets high. Try and accept the things or family members that you cannot change. Figure out how you can change your behavior or attitude to cope and to take care of yourself. Prepare responses to things people may say that make you uncomfortable. Find time to be spiritual in your own way whether it is through faith, meditation, giving thanks, art, or your own expression of yourself.

Reiteration: Remember, again, at the end of the day that if one meal does not go as well as planned, just start over with your next meal. Do not adopt the mentality, “I messed up so I might as well keep eating bad today”. Every meal offers new choices. Learn from slip-ups and move on!