Dietitians Share The 8 Strategies That Help Them Stay Healthy Through the Holidays
Itβs the holiday seasonβwhich means holiday parties. Want to keep things healthy-ish over the holidays? RDs share their best tips for what to eat, what dishes they like to bring, and how to handle the dessert table.
True, singing loud is one way to spread holiday cheer, but gathering for a holiday party is a close second. And between the food and the drinks, it can be tough to eat healthily. If you struggle with this, youβre not alone. βIt’s very difficult to stay healthy over the holidays as it usually entails more time out or at parties socializing with friends and family,β explains Jennifer Martin-Biggers, PhD, MS, RDN, vice president of scientific affairs and education at HUM Nutrition. βTraditional holiday foods also tend to be heavier with lots of added sugars, fats, and salt.β
Still, that doesnβt mean you canβt enjoy the festivitiesβin fact, RDs encourage you to do so. βThereβs no need for βperfectionβ when it comes to nutrition, especially around the holidays,β explains Chelsey Amer, RDN, CDN. βPrioritize your feel-good foods more often than not, but indulge and enjoy guilt-free too.β
And remember: βThere are no βbadβ foods, and thereβs room for everything with balance,β says Rhyan Geiger, RDN.
To help, we tapped RDs to see their favorite healthy holiday meal ideas, what they like to eat at parties, and how to handle the dessert table.
8 Healthy Holiday Tips Registered Dietitians Swear By
Follow these holiday nutrition tips from dietitians to maximize your nutrition during the holiday season.
1. Donβt Skip Meals Ahead of Time
You might think skipping meals earlier in the day will save you calories, but it can actually set you up for overeating. βSkipping meals can leave you feeling overly hungry which may cause you to overeat,β Geiger says. Skipping meals to save calories should be avoided in general, and if you do this regularly, you should speak to a professional to get support.
2. Scan the Options
We all know that feeling: You start adding food to your plate only to get to the end of the buffet and see the thing you *actually* wanted. Taking too much food initially can lead to overeating, which is why itβs better to size up the options ahead of time. βBefore adding anything to your plate, do a table scan to look over all the available options,β Geiger says. βThat way, you donβt put something on your plate that you didn’t really want because you found something better.β
3. Balance Your Plate
“To increase feelings of satiety and avoid that after-meal slump, aim to have at least half your plate vegetables, at least one protein, and then the rest of your plate for the holiday meal is left for carbohydrates and fun options,β Geiger says.
Dr. Martin-Biggers, Amer, and Geiger all recommend filling up on vegetables. Produce, like fruits and veggies, increase your overall nutrient intake, specifically fiber, which most Americans donβt eat enough of. Fiber will help keep you regular, which can help if youβre prone to indigestion from all that party food (youβre not alone).
Amer also points to the importance of protein on your plate. βBy adding protein, youβll achieve optimal satiation and stay full longer,β Amer explains. βPlus, protein helps balance your blood sugar when youβre also eating holiday desserts and drinks.β (Itβs true: Consuming protein with your meals can help balance blood sugar levelsβwe tested it on ourselves with a continuous glucose monitor.)
4. Donβt Pass on Foods You Love
βFood is much more than just the energy and nutrients it provides to us, itβs also a way to connect with others and the center of a lot of different occasions throughout the year,β says Geiger. That means enjoying some of your favorite dishesβeven if theyβre not the best for you.
βIf you live for your aunt’s sweet potato dish, go ahead and indulge and enjoy,β says Martin-Biggers. Just keep in mind that more rich or heavy foods may lead to digestive discomfort. Plan ahead by packing a digestive enzyme (like HUMβs Flatter Me) to give your digestive system a boost and reduce bloating.
5. Space Out Alcohol With Water
Of course, the best advice is to keep your alcoholic drinks to a minimum. βNot only can this avoid a hangover, too much alcohol lowers your inhibitions so you may grab more indulgent foods than you had planned (or want to choose),β Dr. Martin-Biggers explains.
Another strategy? Space out every drink with a cup of water. βDonβt forget to drink at least equal portions of water between drinks,β Geiger says. βOne alcoholic beverage equals one glass of at least 8 ounces of water.β This can help prevent overconsumption of alcohol, as it slows the rate at which youβre drinking. Plus, the extra hydration can help stave off hangovers. Geiger also recommends opting for low-sugar cocktails if youβre going to have more than one drink.Β
6. Pair Each Appetizer With Vegetables or Fruits
We all know how tempting the appetizer lineup can be. But if youβre worried about staying healthy over the holidays, one strategy is to load up on fruits and veggies. βWhen choosing appetizers at a holiday party, select one that looks delicious and pair it with a vegetable option like bell peppers,β Geiger says. βFresh fruits and vegetables increase the number of nutrients, like antioxidants and vitamin C, you are getting, which can be important during flu season, which sadly falls within the holidays historically.β
7. Have A Dessert Game Plan
We know, we know: The holiday desserts all look *so* good. But the key to staying healthy is to be extra picky. βChoose something you truly enjoy,β explains Amer. βIf itβs not as delicious and satisfying as you thought it would be, skip it.β
Remember, you donβt have to eat all of the food while youβre at the party. βIf you notice you start to feel sluggish and bloated, maybe approach the parties with a bit more discretion about what helps you feel your best (for example, taking a second dessert to go),β Amer says. This applies for all foods, including yummy appetizers.
8. Stop Stressing
Amerβs number one tip to stay healthy during the holiday season? Stop stressing. βDo your best to eat feel-good foods and well-balanced meals when youβre not at a party and enjoy stress-free at a party,β she says. βStress may do more harm for your health and beauty than just enjoying your favorite holiday treats.β Stress affects every system of the body including musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive, according to the American Psychological Association. Plus, studies have shown that stress can cause skin aging.
What RDs Bring to Holiday Parties
Another key nutrition hack nutritionists love? Bring a dish you know youβll want to eat. This way, you guarantee at least one item at the holiday party will be healthful and tasty.
Charcuterie Board
Amerβs go-to healthy holiday appetizer is a charcuterie board. βIf itβs not dessert (yes, this dietitian loves dessert!), I love to bring a charcuterie board,β she explains. βThe options are endless, and thereβs truly something for everyone! Plus, as a dietitian, I can sneak in a bunch of health-promoting foods that also taste great.β
Yam and Cranberry Crisp
Geiger likes to experiment each year with a new homemade recipe. However, she says this healthy holiday dessert has been a frontrunner. βThe highest contender was a yam and cranberry crisp that is similar to apple crisp but uses vibrant colors from fresh cranberries and yams with a whole-grain crumble on top,β she says.
A Big Winter Salad
Dr. Martin-Biggers says her favorite healthy holiday meal idea is a big winter salad with kale or other hearty veggies. βI love vegetables and feel like it’s my job as a veggie lover and RDN to introduce people to delicious veggies,β she explains. βI have a kale and brussels sprouts salad that is my go-to for parties and I have shared the recipe with so many people.βΒ
The Takeaway
If youβre trying to stay healthy over the holidays, there are ways to ensure your body is getting enough nutrients and staying hydrated. But itβs also important to zoom out: Remember youβre at a party. βIt’s supposed to be fun and you’re supposed to have fun,β Dr. Martin-Biggers says. βHave a plan in place and enjoy yourself without feeling out of control. And if it gets out of control, it’s only one day, move on.β Try not to stress too much about holiday weight gain and enjoy the time with your loved ones.
If your holiday parties are causing you extra stress, it might be helpful to seek out professional support. βIf you find yourself nervous about eating desserts or feeling the need to restrict yourself it may be best to reach out to a mental health professional as well as a registered dietitian who can help you with symptoms of guilt around food and disordered eating patterns.”