Everyone is entitled to a cheat day when it comes to food, and there is no better time to enjoy your favorite dishes, desserts, or beverages than when celebrating the winter holidays. However, it is important to keep in mind that a week of edible revelry without pause can derail nutrition, exercise, or health goals you have curated and worked hard to achieve. Plus, overindulging won’t make you feel great either. Here are powerful ways to commit to healthy holiday eating.
Take Control of Consumption
Holiday foods are notorious for being rich in fat, sugar, and calories. When it comes time for holiday eating, you’re less likely to see baked chicken and more likely to be served chicken with cream sauce or mixed in a heavy mac ‘n’ cheese. When you’re not doing the cooking, it’s up to you to carefully consider the foods presented to you. It’s possible to enjoy everything without overindulging when you are mindful of your behavior.
- Choose smaller portions
- Eat slowly and with intention.
- Ask yourself if you’re hungry for this food.
- Look for a healthier alternative.
- Drink plenty of water to fill up.
- Fill your plate once instead of grazing.
Finally, before you eat one more cookie, say yes to seconds, or accept another cup of eggnog, ask yourself: Is this going to give me digestive problems or make my chronic condition flare up or spike my glucose level? Take care of your health by putting it first, especially during the holidays.
Avoid Negative Influences
Everyone has that relative, friend, or neighbor who is so festive they can convince you to try just about anything. Make a game plan if you know who you’ll be hanging out with and be prepared to gently reject foods or drinks that don’t serve healthy holiday eating.
- Eat before you arrive at a celebration.
- Nurse one drink all night.
- Explain how overindulging could negatively impact your health.
- Simply say, “No, thanks” with a smile.
Beat the Game of Stress Eating
When some people are stressed, they don’t eat anything. Others eat whatever they can get their hands on. Neither option is ideal and moderation is always the key to feeling your best. It’s important to recognize where the desire to eat too much is coming from. If you find yourself stressed out or triggered by difficult people or certain spaces, edit your plans to spend as little time as possible with them if at all, or consult your doctor for healthier ways to cope than unhealthy holiday eating.
Prioritize Health Holiday Eating
Protecting your health and your efforts when it comes to self-care is the priority. Holiday eating isn’t always about overindulging, but it is always about how you behave on the days in between. Mainly, moving your body, eating normal-sized meals, and getting back to your normal menu.
You have the power to manage healthy holiday eating, but if you need support after the new year or are ready to start a new health plan, contact me, Dr. Maria Swetech, to make an appointment.
Nothing in this blog is official medical advice. See your doctor for customized care.
