Healthy eating habits for the holidays

With the Thanksgiving holiday approaching, so many of us are faced with trepidations and guilt about holiday gatherings, especially those that include food. But really, with a little advance planning and cultivating healthy habits, there’s no need to feel anxious about the eating that goes along with the holidays.

Thanksgiving is just one day. One meal, one food, or one day will not derail your health or cause long- term weight gain.

Apropos to the start of the holiday season, I was glad to weigh in for this article,

“7 Healthy Eating Habits for the Holidays, Say Dietitians” by Eat This, Not That! (ETNT) senior editor Kiersten Hickman. Here, I’ll share several key takeaways I hope you can bring with you into the holiday season so that you do not feel guilt or anxiety around festive meals and holiday gatherings.

Focus on the positive. 

 As I told Eat This, Not That!, “Think about what you can add to your eating plan as opposed to what you should take away. For example, by being positive, and focusing on adding more healthier produce, you may no longer even want the junk food anymore.”

And especially at this time of year, we are surrounded with lots of healthy produce that also taste great. Foods like butternut squash, sweet potatoes, and Brussels sprouts are chock full of vitamins and minerals, and there are so many healthy ways to prepare them. Bring a dish of roasted Brussels sprouts or sweet potatoes to your holiday gathering for everyone to enjoy. Do you prefer sweet potatoes with marshmallows? Enjoy a small portion. And eat a generous portion of turkey with a small helping of gravy and cranberry sauce.

Don’t go hungry.

I think it is so important not to go to a holiday meal or party feeling overly hungry. You don’t want to eat a full meal before you go, since you are, after all, going to eat. But…it’s a good idea to have a light snack before heading out. As I told ETNT “Before I go to a holiday party or event, I enjoy a snack so that I’m not ravenous when I arrive. I may have a bowl of vegetable soup, hummus and veggies, or a handful of nuts and a piece of fruit to hold me. I leave room to enjoy holiday festive foods, but I’m not arriving so hungry that I can eat anything—and everything—in sight.”

And while we are on the topic of hunger, eat till you are comfortably full, as opposed to eating until you feel stuffed. Take note of how you feel before going back for a second helping.

Yes, you can enjoy your favorite foods. 

The holiday season, or any time for that matter, should not be about deprivation.

Choose a side dish and a dessert you love. As I tell ETNT,  “Yes, you can have dessert, and yes you can enjoy a starch. “Just pick your favorite one and enjoy it. Rather than ban dessert altogether, when faced with an assortment, choose the one you like most and enjoy it.”

Portion out your plate for success.

You can enjoy your favorite foods but do pay attention to how much you put on your plate. My suggestion is to fill half your plate with vegetables, a quarter of the plate with turkey or some other protein option, and the other quarter with healthy starch. Do you prefer stuffing, sweet potato, or another starchy side dish? Pick the one you most enjoy and practice portion control.

And try to incorporate these useful tips: enjoy your company, do movement that makes you feel good, and cultivate a sense of gratitude. Be thankful for the fact that you have a place to go along with food on your table.

Wishing you a festive Thanksgiving with family, friends, and good food. And enjoy a slice of your favorite pie (mine is apple pie!) without feeling guilty.