5 Tips for Eating Healthy Through the Holidays

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5 Tips for Eating Healthy Through the Holidays

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If you are like me, you will be spending 90 percent of your energy from today until January 1 repeating the words “choose the apple … choose the apple” because you know what processed flour and sugar does to your limbic system. It’s not pretty. Which is why I asked Elizabeth Somer, M.A., R.D., author of “Eat Your Way to Happiness,” to share with us some tips for healthy eating during the holidays. Here she is!

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The holidays are a time of tradition and ritual, the time spent with loved ones, the feelings of connectedness, the memories, the giving, the celebration of the human spirit makes this time of year magical.

The key is to preserve the tradition and avoid the binge. This is the season to splurge – not on endless trays of fudge and cookies, but rather on the real meaning of the holidays – enjoying the company of others. That means putting food in its place. At parties, make food secondary to visiting with new and old friends; circle the room, not the buffet table. Nurture the spirit of giving by planning parties, gifts, and time around loved ones, not around eating. Instead of a sit-down gorge session, appetizer trays the size of the White House Christmas tree, or batches of cookies to feed an army, invite family and friends over at a non-eating time such as mid-afternoon or late evening. Serve a beverage and a few low-calorie snacks to compliment:

When it comes to food, giving into temptation is a sure-fire way to leave you whimpering on the scale or feeling deprived come New Year’s Day. Rather than the all-or-nothing approach to the holidays, approach this season well-armed with a specific plan.

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1. Sit down with yourself and deciding ahead of time what you will and won’t eat. Maybe you’ll decide to avoid some items, such as the whipped cream on the pie or the egg nog, while setting a limit on favorite foods. You can have those traditional foods that make the holidays special, like the potato latka or the mincemeat pie at a family get together, just keep the total day around 2,000 calories, rather than blowing out at 4,000 calories. You also can establish a trade-off system where you decide to have three pieces of a co-worker’s homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.

2. Keep your eating schedule on track. Many people skip meals in an effort to save calories this time of year. Big mistake. This plan backfires and inevitably increases cravings and lowers resistance later in the day, which can lead to overeating at holiday festivities Instead, keep yourself on schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event.

3. Remember to eat consciously and only when you’re hungry. You’ll save 100s of calories if you don’t graze unconsciously, eat while cleaning up the kitchen, or nibble while talking. While fatigue, emotions, expectations, and stress are high during the holidays, eating more than you want or need won’t bring you closer to a friend, calmer at a party, or more energetic.

4. Be aware of your emotional state when you’re eating during the holiday. The holidays bring with them a wealth of emotions, both good and bad, and some people turn to food to sooth their feelings. Family reunions can be a mixture of joy and conflict, expectations for the holidays can lead to disappointments and loneliness, and even the stress of preparing for the holidays can evoke memories that are both sad and happy. Talk through, rather than eat through, those feelings. Often just telling a friend that the holidays are a hard time for you can help relieve the pressure and reduce unwanted eating.

5. Finally, take your time at the buffet table to check out the offerings. Then fill the plate with fresh vegetables, melon slices or other fresh fruit, salads with low-fat dressing, and lean slices of meat. That way you can have small samplings of the higher-fat festive foods, but won’t be tempted to overdo it.

Of course, you also need to put this food thing in perspective. The greatest gift at the holidays isn’t the buffet table, the fruitcake, or the champagne, it’s the conversations, the comraderie, and the laughter enjoyed with friends and family. So when possible, plan parties around holiday activities that nourish your soul and build memories, but that don’t call for food, such as carolling, tree trimming get-togethers, skating or sledding, or strolling with friends through the neighborhood to see the decorations.

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post a comment

Victoria

posted December 3, 2009 at 10:53 am

Eh. It’s the holidays. A few days (or weeks) of eating nostalgically, heartily, “badly” ain’t gonna kill anyone. I say, unless you’re working through an eating disorder and need to keep on track to, well, keep on track, give yourself a little break around the holidays.
I actually think articles like this do more harm than good. Most women (and many many) have SUCH a screwed up relationship with food. Food is nutrition, yes, but that’s not all it is. It’s also culture, romance, fun, history, creativity, enjoyment. Let’s not treat food as though it’s just a bunch of molecules that fuel us.

Eloise

posted December 3, 2009 at 10:10 pm

I agree with you Victoria. Instead of placing the focus on restricting yourself rather focus on “time spent with loved ones, the feelings of connectedness, the memories, the giving, the celebration of the human spirit makes this time of year magical.” Eating healthily isn’t about consuming 2000 instead of 4000 it’s the nutrition you are allowing into your body and the relationship with that “2K number” that your mind has.
Also, I feel that to “invite family and friends over at a non-eating time such as mid-afternoon or late evening. Serve a beverage and a few low-calorie snacks to compliment” makes the gathering more controlled by food than it would otherwise be. (Just a note: I agree that if someone is dealing with an eating disorder they may need to adhere to strict schedules or food intake requirements, and I’m only speaking in general in my responses). Gathering together around a table filled with food is not a bad thing. If you are concerned about your food intake, maybe consider inviting some more people to your gatherings to share the abundance? How much more beautiful would you feel about yourself if, instead of being ridden with guilt for consuming the abundance of food before you, you invited the hungry to share the meal with you? Maybe the issue is not that we eat too much, but that we have too much to eat. This holiday, instead of spending a lot on a meal, share the meal or engage in another way with the too many people that are limited on food or company this holiday. Is it not a luxury to “diet”? Embrace the beauty you have surrounding you, whether that be the greasy potato latkas that your family cooked together or the close relationships that you can cherish deeply. And then share the beauty. I have found that to be the best way to help me feel beautiful myself.

Samantha

posted December 4, 2009 at 11:28 am

If you overdo, make a point to add some extra time at the gym (extra 15 mins on treadmill or walking a little further). Now, is not the time to get caught up in the holiday festivities and push exercising aside. About a week before thanksgiving, i started adding an extra workout to my day to try to mitigate the calories from the holiday luncheons and dinners i will have to attend.

Samantha

posted December 4, 2009 at 11:30 am

Sorry, i meant to say a couple of extra workouts during the week. Not an extra workout everyday!

nancy

posted November 30, 2010 at 2:10 pm

I happen to agree with this article. It’s not about weight gain or disordered eating; it’s about the connection between good nutrition and good mental health. When we eat crap, we _feel_ like crap. (Most of us, anyway. Good for you if you’re immune to this!)
I was just thinking today, “What happened??” I’ve been doing so well this fall, having so far avoided the SAD that hits me every year by eating well and running 4x a week, until the last few days when I suddenly crashed.
Reading this, I think back over this last week… Pumpkin pies, apple pies, wine, cookies, bread, and more whipped cream than I would normally consume in a year… Even though I had a happy holiday spending time with family and friends, I am feeling the effects of my excessive unhealthy eating. Back to fresh fruits and veggies!

Anne

posted December 1, 2010 at 6:22 pm

There have been a lot of stories on this very topic. But as one who has to watch her food intake this season–I am two pounds away from my New Year’s resolution goal to get to a healthy weight–I found these tips to be very helpful. Thanks!

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posted December 7, 2010 at 12:43 am

Thanks rannie for ur observation. I also noticed it..they are too clean and tidy. JESSICA BIEL dresseshahaha. BTW, amazing works, right?

Kerri

posted December 29, 2010 at 7:26 pm

Really, really great suggestions. Being able to cook your faves with a healthier twist can also help. You get to enjoy your favorites AND have the satisfaction that comes with eating foods that are good for your body. Yummy and you feel great. Win-win. Check out some ways here. rosecole.com/products/holidaycookbook?affid=43972

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posted January 25, 2011 at 12:02 am

Sadly, I agree with the part about emotional eating. I have to watch myself, when I’m sad I always seem to want to eat and eat until I feel better. Well, here’s to newer & healthier habits!

robyn

posted July 23, 2011 at 8:16 pm

Its always tough to stay on track with your eating good foods at the holidays.My best tip is eat a little before you go to a party it helps you from over eating at the party.
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