Starting with that big bowl of Halloween candy sitting on your kitchen counter, this time of year marks a few months of gatherings with family and friends, exchanging gifts, and indulging in your favorite holiday treats.
While you absolutely should enjoy your favorite foods during this time of year, that doesn't mean you should also give up on healthy habits until the holidays are over. Instead of seeing the holidays as a time to overindulge, Sarah Hutchinson, RDN, a registered dietitian at Henry Ford Health, offers some tips to help you prioritize your health in the midst of all the festivities:
1. Don’t skip meals.
"A lot of people will not eat all day leading up to a holiday party to ‘conserve’ calories — but this doesn’t work," Hutchinson says. "By the time you get to the party, you’re so hungry you make poor food decisions and overeat." If you are headed to a party, fuel yourself throughout the day with lean proteins, fruits and veggies, and complex carbohydrates – such as brown rice or quinoa – to keep you full. That way, when you get to the party, you aren’t setting yourself up for failure. Plus, you are likely to eat less calories overall if you keep on your regular schedule.
2. Bring a healthy side dish.
When invited to holiday get-togethers, bring along something healthy. That way, you’ll know for sure that there will be at least one healthy option. Some type of salad, veggie tray or fruit plate are all great, health-conscious options that will help you enjoy the party without feeling guilty.
3. Prioritize physical fitness.
The holidays are a hectic time of year, but that doesn’t give you permission to put your regular workout schedule on pause. While you might not have time to hit the gym for an hour every day, even 15 minutes of some sort of cardiovascular activity mixed with strength training can help keep your body active and your mind health-focused.
4. Manage your stress levels.
"The holidays are a stressful time of year, and many people turn to food as a comfort," says Hutchinson. Instead, prioritize your self-care. Take a couple moments out of your day to do something for yourself. For example, write in your journal, work out or meditate. If food is your typical comfort when you start to stress, try chewing gum instead – you get the comfort of chewing on something without consuming extra, unnecessary calories.
5. Avoid the alcohol.
The holidays are about creating memories with the people you love most, and that can include alcohol. But is it worth it? Hutchinson says no. "Alcoholic beverages are very calorie dense. In addition to providing excess calories, drinking alcohol can increase your appetite." If you have a lot of events to attend this year, choose only a couple to drink at and limit the amount of alcohol you consume. You might try an infused water or mocktail instead if you are looking for something fun to drink.
6. Look at the whole spread before you eat.
Think of a holiday meal – you grab your plate and go down the line, filling up your plate as you go. Instead, Hutchinson says to look at the whole spread first before making your food decisions. "By assessing the available foods options, you can make decisions about what you want to primarily fill your plate with, which should be proteins and veggies," she says. "If you plate is primarily full of healthy options, you'll end up eating less healthy foods in smaller portions."
7. Think twice before going for seconds.
When it comes to eating, take it slow. "It take up to 20 minutes for your brain to communication to your stomach that it is full," says Hutchinson. "After you eat, walk around, socialize with others and wait a bit to see if you’re actually still hungry." If you are, choose proteins and veggies (see a pattern here?) to help keep you feeling full and guilt-free. Taking time to drink a glass or two of water while your stomach digests is another way to determine how hungry you still are.
8. Don't make a meal out of snacks.
Salty snacks and sweet treats might taste really good, but they shouldn't be the focus of your calories. These foods will fill you up initially, but they won't keep you full and make you feel good in the long run. If there are treats for you to graze on before the main meal, choose something like veggies to snack on instead.
Come January 1, if you have found you’ve gained a bit of holiday weight, be realistic about your weight loss goals.
"It’s always nice to have your resolutions, but you want to set a goal you can actually stick with and achieve," says Hutchinson. "Just like during the holidays, you don’t want to completely deprive yourself of an occasional indulgence."
Reviewed by Sarah Hutchinson, a registered dietitian for the Center for Health Promotion and Disease Prevention.
