Healthy Eating Strategies for the Holidays

For many, as soon as December first rolls around, their once healthy diet flies out the window to give way to busy schedules, parties, large meals and holiday baking.  Not only does this typically result in unwanted weight gain, but poor eating also results in low energy,  weakened immunity and a reduced capacity to manage stress.  This is the last thing most people need at this time of the year; during busy, social and quite often stressful times is when we need to draw on these resources the most.  So what can one do to eat healthy and still enjoy the holidays?

Make healthier versions of traditional favorites

Many favorite recipes are loaded with unhealthy fats, sugar and refined grains.  What most people do not realize is that these ingredients are not necessary and in fact they can’t even taste most of them!  Reduce sugar in recipes and replace white sugar with healthier alternatives such as stevia, agave nectar or unrefined maple syrup.  Switch to whole grain non-wheat flours to boost flavor, fiber and nutrient content while reducing simple carbohydrates that trigger weight gain, cravings and poor blood sugar control.

Shortening, margarine,  lard and refined vegetables oils can be replaced with organic grass-fed butter, unrefined coconut, olive or avocado oil, or replace some using unsweetened applesauce or mashed sweet potato, pumpkin or squash.  I have even used pureed kidney beans in a batch of brownies and no one had any idea they were in there!  Be creative.  Add flavor to your recipes by adding herbs, spices or savory broth instead of adding more fat, salt or sugar.

Festive meals can be healthy too

The average Christmas dinner contains over 900 calories and 48 grams of fat (that is almost 10 teaspoons)!  There is no reason why holidays dinners can’t be reasonably healthy.  Make healthier, lighter versions of recipes, make more vegetable side dishes and salads and serve smaller portions.  Keep a general sense of balance without being overly rigid.

Eat consistently and never skip meals

It is all too easy to get caught up with busy schedules and endless to-do lists and forget to take care of yourself.  Bring healthy snacks with you if you know you will be run off your feet.  Hummus with vegetables and rice crackers, smoothies,  fruit or raw nuts and seeds are all easy and portable options and much better than stopping for fast food or a giant sugary coffee.  Many people will also try to “save up” their daily calories by not eating all day; which only results in binging at night.  It is much better to eat small, frequent consistent meals every 3-4 hours and eat a small snack (like a handful of raw almonds or half an Ultra Meal shake) before going to a party.  This way, it is much easier to maintain reasonable portions and make healthier choices without having to deal with low blood sugar, cravings and feeling ravenous.

Is isn’t all about the food

Contrary to popular belief, <insert holiday favorite> does not cease to exist after the holidays.  So many people get caught up in the thinking of  ”I only get this once a year”, which leads to binging and a very negative relationship with food.  The reality is it may be more common at a certain time of year, but in reality you could have it any time of year if you really wanted to.  It is alright to indulge in your favorites, just be reasonable.  Have a small portion, eat slowly and enjoy it.  Remember the holidays are not about binging on Nanaimo bars and cookies, but spending time with family and friends.

Portion control and moderation

Again, I come back to the philosophy of balance, moderation and portion control.  As sane and common sense as this principle might be, many people do struggle with putting it into practice.  There are many simple strategies that help make portion control easy.  Use smaller plates, cutlery and serving utensils at holiday meals.  Serve drinks in tall narrow glasses instead of short wide glasses.  Eat slowly, chew and take your time and never let yourself get too hungry.  If you love something, indulge in a small portion and enjoy it, but stop at one.

Christmas doesn’t have to be challenging; with a few simple strategies you can enjoy the holidays and stay healthy.