{"id":32615,"date":"2022-12-09T23:58:34","date_gmt":"2022-12-09T23:58:34","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32615"},"modified":"2022-12-12T22:21:31","modified_gmt":"2022-12-12T22:21:31","slug":"healthy-holiday-tips","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-holiday-tips\/","title":{"rendered":"Dietitians Share The 8 Strategies That Help Them Stay Healthy Through the Holidays"},"content":{"rendered":"

It\u2019s the holiday season\u2014which 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.<\/em><\/p>\n\n\n

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, you\u2019re not alone. \u201cIt’s very difficult to stay healthy over the holidays as it usually entails more time out or at parties socializing with friends and family,\u201d explains Jennifer Martin-Biggers, PhD<\/a>, MS, RDN, vice president of scientific affairs and education at HUM Nutrition. \u201cTraditional holiday foods also tend to be heavier with lots of added sugars, fats, and salt.\u201d<\/p>\n\n\n

Still, that doesn\u2019t mean you can\u2019t enjoy the festivities\u2014in fact, RDs encourage you to do so. \u201cThere\u2019s no need for \u2018perfection\u2019 when it comes to nutrition, especially around the holidays,\u201d explains Chelsey Amer, RDN<\/a>, CDN. \u201cPrioritize your feel-good foods more often than not, but indulge and enjoy guilt-free too.\u201d<\/p>\n\n\n

And remember: \u201cThere are no \u2018bad\u2019 foods, and there\u2019s room for everything with balance,\u201d says Rhyan Geiger, RDN<\/a>.<\/p>\n\n\n

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.<\/p>\n\n\n

8 Healthy Holiday Tips Registered Dietitians Swear By<\/h2>\n\n\n\n
\"healthy<\/figure>\n\n\n

Follow these holiday nutrition tips from dietitians to maximize your nutrition during the holiday season.<\/p>\n\n\n

1. Don\u2019t Skip Meals Ahead of Time<\/h3>\n\n\n

You might think skipping meals earlier in the day will save you calories, but it can actually set you up for overeating. \u201cSkipping meals can leave you feeling overly hungry which may cause you to overeat,\u201d 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.<\/p>\n\n\n

2. Scan the Options<\/h3>\n\n\n

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 it\u2019s better to size up the options ahead of time. \u201cBefore adding anything to your plate, do a table scan to look over all the available options,\u201d Geiger says. \u201cThat way, you don\u2019t put something on your plate that you didn’t really want because you found something better.\u201d<\/p>\n\n\n

3. Balance Your Plate<\/h3>\n\n\n

“To increase feelings of satiety and avoid that after-meal slump, aim to have at least half your plate vegetables, at least one protein<\/a>, and then the rest<\/a> of your plate for the holiday meal is left for carbohydrates and fun options,\u201d Geiger says.<\/p>\n\n\n

Dr. Martin-Biggers, Amer, and Geiger all recommend filling up on vegetables. Produce, like fruits and veggies, increase your overall nutrient intake, specifically fiber<\/a>, which most Americans don\u2019t eat enough of. Fiber<\/a> will help keep you regular, which can help if you\u2019re prone to indigestion from all that party food (you\u2019re not alone).<\/p>\n\n\n

Amer also points to the importance of protein on your plate. \u201cBy adding protein, you\u2019ll achieve optimal satiation and stay full longer,\u201d Amer explains. \u201cPlus, protein helps balance your blood sugar when you\u2019re also eating holiday desserts and drinks.\u201d (It\u2019s true: Consuming protein with your meals can help balance blood sugar levels<\/a>\u2014we tested it on ourselves with a continuous glucose monitor.)<\/p>\n\n\n

4. Don\u2019t Pass on Foods You Love<\/h3>\n\n\n

\u201cFood is much more than just the energy and nutrients it provides to us, it\u2019s also a way to connect with others and the center of a lot of different occasions throughout the year,\u201d says Geiger. That means enjoying some of your favorite dishes\u2014even if they\u2019re not the best for you.<\/p>\n\n\n

\u201cIf you live for your aunt’s sweet potato dish, go ahead and indulge and enjoy,\u201d 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 HUM\u2019s Flatter Me<\/a>) to give your digestive system a boost<\/a> and reduce bloating<\/a>.<\/p>\n\n\n

5. Space Out Alcohol With Water<\/h3>\n\n\n

Of course, the best advice is to keep your alcoholic drinks to a minimum. \u201cNot only can this avoid a hangover, too much alcohol<\/a> lowers your inhibitions so you may grab more indulgent foods than you had planned (or want to choose),\u201d Dr. Martin-Biggers explains.<\/p>\n\n\n

Another strategy? Space out every drink with a cup of water. \u201cDon\u2019t forget to drink at least equal portions of water between drinks,\u201d Geiger says. \u201cOne alcoholic beverage equals one glass of at least 8 ounces of water.\u201d This can help prevent overconsumption of alcohol, as it slows the rate at which you\u2019re drinking. Plus, the extra hydration can help stave off hangovers. Geiger also recommends opting for low-sugar cocktails<\/a> if you\u2019re going to have more than one drink.\u00a0<\/p>\n\n\n

6. Pair Each Appetizer With Vegetables or Fruits<\/h3>\n\n\n

We all know how tempting the appetizer lineup can be. But if you\u2019re worried about staying healthy over the holidays, one strategy is to load up on fruits and veggies. \u201cWhen choosing appetizers at a holiday party, select one that looks delicious and pair it with a vegetable option like bell peppers,\u201d Geiger says. \u201cFresh 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.\u201d<\/p>\n\n\n

7. Have A Dessert Game Plan<\/h3>\n\n\n

We know, we know: The holiday desserts all look *so* good. But the key to staying healthy is to be extra picky. \u201cChoose something you truly enjoy,\u201d explains Amer. \u201cIf it\u2019s not as delicious and satisfying as you thought it would be, skip it.\u201d<\/p>\n\n\n

Remember, you don\u2019t have to eat all of the food while you\u2019re at the party. \u201cIf 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),\u201d Amer says. This applies for all foods, including yummy appetizers.<\/p>\n\n\n

8. Stop Stressing<\/h3>\n\n\n

Amer\u2019s number one tip to stay healthy during the holiday season? Stop stressing. \u201cDo your best to eat feel-good foods and well-balanced meals when you\u2019re not at a party and enjoy stress-free at a party,\u201d she says. \u201cStress may do more harm for your health and beauty than just enjoying your favorite holiday treats.\u201d Stress affects every system of the body including musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive, according to the American Psychological Association<\/a>. Plus, studies<\/a> have shown that stress can cause skin aging.<\/p>\n\n\n

What RDs Bring to Holiday Parties<\/h2>\n\n\n\n
\"healthy<\/figure>\n\n\n

Another key nutrition hack nutritionists love? Bring a dish you know you\u2019ll want to eat. This way, you guarantee at least one item at the holiday party will be healthful and tasty.<\/p>\n\n\n

Charcuterie Board<\/h3>\n\n\n

Amer\u2019s go-to healthy holiday appetizer is a charcuterie board. \u201cIf it\u2019s not dessert (yes, this dietitian loves dessert!), I love to bring a charcuterie board,\u201d she explains. \u201cThe options are endless, and there\u2019s truly something for everyone! Plus, as a dietitian, I can sneak in a bunch of health-promoting foods that also taste great.\u201d<\/p>\n\n\n

Yam and Cranberry Crisp<\/h3>\n\n\n

Geiger likes to experiment each year with a new homemade recipe. However, she says this healthy holiday dessert has been a frontrunner. \u201cThe 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,\u201d she says.<\/p>\n\n\n

A Big Winter Salad<\/h3>\n\n\n

Dr. Martin-Biggers says her favorite healthy holiday meal idea is a big winter salad with kale or other hearty veggies. \u201cI love vegetables and feel like it’s my job as a veggie lover and RDN to introduce people to delicious veggies,\u201d she explains. \u201cI have a kale and brussels sprouts salad that is my go-to for parties and I have shared the recipe<\/a> with so many people.\u201d\u00a0<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

If you\u2019re trying to stay healthy over the holidays, there are ways to ensure your body is getting enough nutrients and staying hydrated. But it\u2019s also important to zoom out: Remember you\u2019re at a party. \u201cIt’s supposed to be fun and you’re supposed to have fun,\u201d Dr. Martin-Biggers says. \u201cHave 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.\u201d Try not to stress too much about holiday weight gain<\/a> 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. \u201cIf 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.”<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s the holiday season\u2014which 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. 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