The holiday season and its ubiquitous parties and gatherings have already been well underway, but it’s not too late to enact a few key details that allow you to enjoy holiday meals with family and friends while keeping your nutritional goals in check, thanks to MMC dietitians Stefanie Arblaster, MHSc, RD, LDN and Bethany Say, RD, LDN, CDCES.
Try to Lighten Up!
Christmas cookies are a big concern that I hear people talking about. Lots of people like to make large batches to give to family members or friends (and for themselves!). What I’ve been telling people is, you can absolutely enjoy some holiday desserts, but try to avoid keeping desserts right on the counter where you may be more likely to overconsume them and mindlessly snack. Keep them in the pantry or in a cupboard, or even freeze the dough into smaller servings so that you can make 1-2 batches at a time to help with portion control.
For family/friend gatherings around the holidays, there is likely going to be a lot of comfort foods present such as stuffing, mac and cheese, mashed potatoes, etc. These foods are quite high in carbohydrate and fat, making it easier to overeat them due to the highly palatable taste. Although it is completely okay to enjoy these, overconsumption on these foods can lead to unbalanced blood sugar and energy levels and can actually make you crave more foods that are similar to them.
You can also take some additional steps to “lighten up” classic holiday meals, such as:
- Use herbs and salt-free seasonings instead of heavy creams/sauces and table salt.
- Use oils or margarines vs. butter for cooking and different spreads or sauces.
- Use lower fat milk in recipes in comparison to whole milk or heavy cream.
- Add extra vegetables to items like stuffing or mac and cheese to help increase fiber content.
Survey Your Surroundings...around Your Plate
Survey before you take your plate! Look around at all of your food options before you commit to serving yourself. Look for your protein choices (ham, turkey, chicken, etc.), your high fiber choices (green beans, Brussels sprouts, carrots, etc.), and then finally find your favorites that you want to balance in with those previous choices (assuming they are not already on your plate).
I too like to tell people to think about starting with some type of protein and fiber. Protein and fiber digest slower and helps to contribute to satiety. If you can start off your meal with both of these components, you’re less likely to overeat on less nutrient dense options and it may help with that “food coma” feeling that we all have experienced at some point or another.
If your gathering doesn’t typically involve any appetizers or pre-meal snacks/grazing items, I would suggest bringing one of these options or asking someone to bring one in order to make sure you’re setting yourself up for a more mindful meal. Some suggestions might include:
- Fruit tray with vanilla Greek yogurt dip
- Veggie tray with dip (ranch/dill dip, spinach and artichoke, hummus)
- Charcuterie board with cheese, meat, crackers, olives, etc.
- Deviled eggs
- Chips/crackers with guacamole
- Veggies/chips with buffalo chicken dip
Cut Loose, but Save Some Room (for Leftovers too!)
Be sure to check in with your fullness cues while you are eating and be honest with yourself when you are feeling full. You can always take leftovers home to enjoy later!
Take your time eating, relax, and focus on the good company around you. After all, holidays are more about getting together with people you love, right?
I also want to stress that it is a holiday and we certainly expect people (and ourselves!) to eat differently than we would normally. I always tell people that it is one day and eating more will not make or break any type of health goal or lifestyle change you are trying to make. Part of having a healthy relationship with food is being able to enjoy foods you may not normally get to for the rest of the year without guilt. We can absolutely still keep nutrition and health in mind during the holidays, but it’s okay to enjoy yourself.
Recipes and Resources
American Heart Association recipes, which includes vegetarian options, slow cooker recipes, and international-inspired choices! Find their collection of holiday recipes at this link.
Diabetes Food Hub, from the American Diabetes Association, is obviously very helpful to those with diabetes or who otherwise want to watch their sugar intake. Find a list of holiday recipes at this link!
Previously Suggested Recipes (from Wellness Tips)
Green Bean Casserole
We keep bringing this back because it’s an oldie but goodie!
Snickerdoodles
This version of the classic cookie is notable because it contains less sugar than most others.View the recipe at: recipes.Heart.org
Greek Yogurt Chocolate Mousse
This incredible dessert relies on the sweetness of sugar-free chocolate bars and raspberries!
View the recipe on Diabetes Food Hub
