By Lyndi Wieand, RDN, LDN
The holiday season is the favorite time of year for many. Traditionally, family and friends come from near and far to celebrate and spend quality time with each other, catch up on stories, create memories and gather at tables to share their beloved holiday foods and family recipes. Although our holidays this year will likely look much different than we’re used to and in smaller groups, we can still sit down and enjoy with our loved ones, whether in-person or virtually.
The holidays typically present endless comforting food options that often make it tempting to overeat. Although just one day of eating like this won’t contribute to much weight gain, it is important to be mindful of our choices and savor our favorite foods in moderate amounts. Whether you are hosting or attending a gathering, here are some tips that you can implement that will allow you to feel more self-confident in your choices, and still enjoy the festivities.
Start your day with a balanced breakfast
Many people skip meals the day of a major holiday so that they can have a larger appetite for the celebratory meal. This often leads to overeating and unbalanced blood sugar throughout the day. Instead, try having breakfast that includes whole grains, lean protein, fruit, vegetables, low-fat dairy and healthy fats to keep your appetite in check and stabilize your blood sugar. If you’re not a much of a breakfast eater, consider having a balanced snack with protein and fiber instead prior to your main meal.
Go lighter on the side dishes
Many common holiday foods may be higher in calories, saturated fat, sodium and simple carbs. Try serving your main course with roasted vegetables, a salad with mixed greens and whole grains. These options will be lower in calories and nourish your body with fiber, vitamins and minerals, providing you with more energy to power through the holiday!
Master the Buffet
Take some time before sitting down to browse each option available. This will allow you to determine what you’d truly like to eat before filling your plate. Allow yourself to enjoy the seasonal treats that are offered during these celebrations and pass over common year-round foods.
Pick the Produce
Try to fill your plate with fruits and vegetables first, and then fill the remainder of your plate with smaller portions of your holiday favorites.
Make a Move
Just because it is the holidays, doesn’t mean that exercise should take a back seat. Moving more during this season will help with your mental and physical health, as well as regulate your blood sugar more effectively after a meal. Take a family walk around your neighborhood or do some light strength training or cardio prior to eating your meal.
Give yourself Grace
This time of year is for making memories with family. If you happen to overeat or overdrink, give yourself grace, especially after the challenging year we’ve had. You can always start fresh at the next meal and move on.
Celebrating holidays does not have to be stressful if you are trying to live a healthier life. If you treat them as just a normal day, you may be able to stay closer to your goals without feeling guilty for “overdoing it.” Find a local dietitian in your area to help you stay on track around the holidays and help you live a healthier life.
Lyndi Wieand, RDN, LDN is the Lehigh Valley area In-Store Dietitian at Weis Markets, a family-owned and -operated supermarket chain with 200 stores in the mid-Atlantic region. She serves as the President-Elect for the Lehigh Valley Dietetics Association and is a Certified Group Lifestyle Balance Coach for the National Diabetes Prevention Program. Connect with her on LinkedIn https://www.linkedin.com/in/lyndiwieand/ or follow her on Instagram @lyndi_wieand.rdn.
