The holiday season bursts with celebrations, and food often takes center stage. While it’s perfectly fine to indulge occasionally, sticking to healthy eating can become challenging amidst the temptations all around you.
To help you navigate this delicious dilemma, we spoke with Anne VanBeber, PhD, RD, a knowledgeable dietitian and professor at Texas Christian University. She offers practical advice for maintaining better eating habits during the festive season.
Q: How can I make healthier eating decisions during the holiday season?
VanBeber: One of the biggest challenges is managing the sweets. Those holiday treats appear everywhere, often as gifts that end up decorating your kitchen counters.
To enjoy the sweets without overindulging, consider sharing with friends. Recently, I took cookies to my neighbor’s house; they have kids who will enjoy the treats just as much.
If parting with those sweet delights isn’t an option, portion them into smaller bags and freeze them. This way, you can savor them over time instead of munching on them all at once. Keeping goodies out of sight also helps reduce temptation. If they aren’t front and center, you’re less likely to reach for them.
At gatherings with plenty of desserts, keep your distance from the dessert table. Filling your plate with vegetables, fruits, and protein-rich options can keep your choices balanced.
To avoid overeating, don’t linger around the food table while chatting with others. Position yourself further away so you’re not mindlessly snacking. Instead of heaping food onto a plate, consider taking smaller portions and placing them on a napkin.
What Should I Do Before an Event?
Eating a nutritious meal or snack with protein and healthy fats beforehand can make a significant difference. When your body feels satisfied, you’re less likely to crave sweets.
Avoid arriving at the gathering feeling extremely hungry. Plan meals at home with a focus on lean protein, vegetables, salads, legumes, and fruits. Incorporate nuts and seeds for added healthy fats and texture. A hearty breakfast or your first meal should also feature protein to keep you feeling full.
What About Beverages?
Opt for lower-calorie beverages like water, tea, sparkling water, or light wine and beer. Steer clear of sugary drinks. If you indulge in alcohol, switching to a glass of water in between drinks can help.
Holding a healthy drink can also deter you from snacking, as having something in your hands can help manage overconsumption. Flavored water or options with lemon or lime can be refreshing and still help curb the urge to overeat.
What Other Habits Can Help?
Aim not to eat too late in the evening. A full stomach can disrupt your sleep quality.
Wherever you are, try to incorporate walking. A stroll after a meal aids digestion. If you’re at a gathering, move around to keep active. After dining out, take a walk nearby when possible. A walk around the block after dinner, or during lunchtime when it’s sunny, can boost your wellness.
