Dr. G’s Holiday Eating Survival Guide
The holidays bring a parade of indulgences—cocktail parties, cookie exchanges, and feasts brimming with carb-heavy, sugar-laden temptations.
For the next couple of months, we’ll be surrounded by festive foods and treats we only see this time of year.
With all these gatherings, it’s easy to feel torn between enjoying the season and staying healthy.
The good news is you don’t have to choose. You can savor your favorite holiday foods without spiking your blood sugar, dealing with bloating, or packing on extra pounds.
Let’s look at some practical strategies for a balanced holiday season.
First, let’s keep it real. The holidays are not the best time to aim for weight loss or rigid restrictions.
This season is about enjoying family, friends, and the occasional indulgence. Instead, focus on maintaining your weight and making thoughtful choices. By setting a realistic goal, you’ll reduce diet-related stress and feel more in control.
Whether you’re at a family dinner or an office potluck, parties can be a minefield of tempting foods. Here are some easy ways to stay on track:
- Eat Before You Go
Don’t skip meals thinking you’ll “save up” calories for later. When you arrive at a holiday bash hungry, you’re far more likely to overindulge. Have a balanced meal or snack before you go, like a salad with protein, or fruit and nuts, so you’re not famished by the time the festivities begin.
- Survey the Options
When you first arrive, scan the spread to see what’s available. Pick a few indulgences you truly love—maybe your aunt’s famous stuffing or a slice of pumpkin pie—and balance it with healthier options, like veggie sticks, shrimp, or a lean protein. This way, you can enjoy your favorites without filling up on empty calories.
- Avoid Grazing
Buffet-style setups can be a trap for mindless munching. Fill your plate, step away from the table, and focus on enjoying your meal without hovering over the food. Using a smaller plate can also help you manage portion sizes without feeling deprived.
- Bring a Healthy Dish
If you’re attending a potluck, bring a healthier option that you’ll feel good about eating. A colorful veggie platter, a festive salad with nuts and pomegranate, or even a roasted sweet potato dish with minimal added sugar can provide balance to a table full of indulgent dishes.
- Watch the Cocktails
Holiday cocktails and eggnog are loaded with sugar, and alcohol can lower your inhibitions, making it harder to stick to your plan. Treat cocktails like dessert: enjoy one, but don’t go overboard. Opt for a spirit with soda water and lime for a lighter option, and drink a glass of water between each alcoholic beverage to stay hydrated and avoid overeating.
- Choose Your Desserts Wisely
Pick one or two favorite desserts and enjoy them slowly. Starting your meal with lighter fare, like a broth-based soup or fresh veggies, can help you save some room (and calories) for the sweet treats you love.
- End with a Mint
Once you’ve had enough, pop a mint or chew a piece of gum. The minty flavor helps signal to your brain that you’re done eating and keeps you from mindlessly going back for more.
The holiday temptations don’t end when you leave the party. Between baking projects, gift baskets, and leftover treats, it’s easy for extra calories to creep into your daily routine.
If you’re surrounded by sweets at home, resisting the urge to snack is harder. Keep your usual “guilty pleasures” out of sight or replace them with healthier alternatives. That way, when you indulge at holiday gatherings, you’ll know it’s something special.
And if you’re making holiday treats, bake just enough for the day or share the extras with friends, neighbors, or coworkers. Keeping an entire batch of cookies around can make it challenging to stick to moderation.
Now, exercise is often the first thing to fall by the wayside during the busy holiday season. But even short bouts of activity can help manage stress, stabilize blood sugar, and support digestion after heavy meals.
Try to find time for a brisk walk, take the stairs when possible, or break up your exercise into shorter sessions if you can’t fit in a full workout. Every minute counts.
Aim to enjoy the festivities this holiday season without feeling like you have to choose between health and happiness.
Plan ahead, set boundaries, and make a few smart swaps, and you can keep your health on track without missing out on the joys of the season.
The goal isn’t perfection; it’s balance.
P.S. THIS tasty herbal tea is a PERFECT match for holiday stress.
Source:
“Healthy Holidays,” USDA, Nutrition. gov
