As hard as it may be to believe, the holiday season is fast approaching. Unofficially running from Thanksgiving through New Year’s Day – and including Hanukkah, Christmas, Kwanzaa, and New Year’s Eve – the season embodies for many of us the phrase “Eat, drink and be merry.”
People trying to maintain their diet and nutrition may find it especially difficult to navigate the roughly five weeks that make up this year’s holiday season; after all, there are family get-togethers, parties, and temptingly edible gifts to get through.
The key, as with so many things, is to plan ahead.
Tip 1: Pre-Party Prep
Have realistic goals during the holidays. Plan out your month and choose the events that are worth the indulgence. Arriving at, or hosting, a party while you’re hungry is a big no-no. Eat regularly throughout the day and have a balanced, high protein snack – such as cottage cheese or Greek yogurt with nuts and berries, or turkey and cheese roll ups – before the party begins. This helps us control our portions and temptations.
You can usually tweak recipes by adding a little less sugar or butter/oil. When baking, you can replace a portion of white flour with whole wheat flour for extra fiber. Mulling fresh fruit for cocktails rather than fruit juice is a great way to add color and flavor to drinks without extra sugar and calories. Using Greek yogurt to replace sour cream and evaporated skim milk rather than cream are also solid ideas.
Once the event has begun, scope out what is available and choose one or two things you really love. Try to pass on food that you don’t love but may be tempted to eat just because others are enjoying it or “because it’s there.”
Tip 2: Sip Smartly
Be aware of calories from beverages and know your limit. Many holiday drinks can be laden with calories and drinking alcohol can often lower our inhibitions, resulting in our eating more than we had planned. Choose drinks with a clear liquor and mix with a low-calorie mixer. There are also light beers and low- or no-sugar wines on the market, though you may have to bring your own. Try to alternate alcohol with water to remain hydrated and do not drive if you have been drinking.
Tip 3: Eat the Rainbow
It is always recommended to incorporate lots of colorful fruits and vegetables on your plate in order to include different vitamins and minerals – and that’s just as true during the holidays. Starting a meal with, or reserving a portion of your plate for, vegetables can help fill you up before the more decadent items on the menu arrive; the fiber can also help keep you from overeating.
Tip 4: After the Meal
Recruit friends or family for a post-meal walk (you can also do the same before the meal begins). Participate in a local “turkey trot” on Thanksgiving morning, arrange a family football game, put on music and dance. Find a way to be social with your friends and family by moving and having fun!
If you are hosting, be prepared with containers to send leftovers home with your guests so you are not indulging all week long. After treating yourself, be sure to get back on track the very next meal – and try to remain on track with healthy, mindful habits the rest of the month.
Remember: it’s okay to indulge in the foods you love on a special occasion. By staying mindful, you’ll be able to get back on track in no time. And keep in mind that a nutritionist can be a great partner in making a personalized plan for a healthy holiday season and beyond.
Kimberly Greenburg is a Registered Dietitian-Nutritionist and Certified Diabetes Care and Education Specialist at White Plains Hospital Physician Associates. To make an appointment, call 914-683-1555.