Article written by Margaret Broughton, Dietician, VCH
The holidays are a time for gathering, sharing, and savouring our favourite dishes. While enjoying holiday treats is part of the fun, many of us also want to keep feeling our best. Here are tips to embrace the season while nourishing your body and mind.
Enjoy a variety of foods each day, and remember it is our eating pattern that affects overall health, rather than single food choices. Enjoyment of food without self criticism is important, especially during special times with friends and family. Holidays are often when we cook our special dishes, connect to our culture, and maintain social connections that are important for our health and wellbeing. Enjoy and savour these moments.
A few healthy eating tips:
1. Choose water or unsweetened tea instead of sugary drinks.
2. Replace soda or punch with sparkling water and a splash of fresh fruit or herbs. This gives you a festive drink without the added sugar.
3. Pair your dessert or snack with a handful of nuts, a piece of fruit, or a piece of cheese. Adding a little extra protein and fiber will help balance your blood sugar and keep you from feeling sluggish later. It also helps prevent continued sweet cravings.
Examples of Balanced Combos:
Chocolate + Dried Raisins + Almonds
Cookie + Mandarin Orange + Pecans
Muffin + Seeds or Fruit + Peanut Butter
Latke + Applesauce + Cottage Cheese
Eat regular meals
Healthy eating looks different for everyone and depends on factors like family context, traditions, culture, personal preference, and specific dietary needs. As much as possible, focus on eating regular meals and using the “balanced plate” method just like the rest of the year. Try to fill half your plate with vegetables or salad, a quarter with protein containing foods like meat, beans, lentils, nuts or tofu and a quarter with grains or starches.
Stay balanced with mindful eating
Mindful eating means paying attention to your food as you eat. This practice may involve eating more slowly and tuning in to your body’s hunger and fullness cues. Mindful eating helps you stay present and appreciate your food. When you take the time to savour your food, you might notice that you do not need as much to feel satisfied.
Mindful Eating Strategies:
– Sit down for meals.
– Focus on the taste and texture of each bite.
– Enjoy the company of those around you.
Stay hydrated
It is easy to forget to drink enough water. Sometimes we think we are hungry when we are thirsty. Some people find that drinking a glass of water before a meal helps prevent overeating. Keep a water bottle nearby and sip throughout the day to stay hydrated.
Healthy food choices at parties
Heading to a holiday party? Eat a balanced snack before you go to avoid arriving hungry and making quick, less healthy choices. Foods with protein, like yogurt or a handful of nuts, can help. If you are hosting a party or bringing food to share, offer a variety of nourishing foods with whole grains, vegetables and fruits, and non-alcoholic drink options.
Continue activities that keep you well
Taking time to rest, be active, and connect with others are helpful activities to include. Rest helps recharge your energy, while light activities like going for a winter walk can boost your mood. Spend time with family and friends, whether in person or online, to make the holidays feel more meaningful.
Consume information mindfully
Choosing where we get our health information can help us avoid myths that focus on guilt instead of nourishment. While the media offers advice, it is not always evidence-based or tailored to individual needs. For example, you do not need to “work off your food” or start a new cleanse or fad diet after the holidays, despite what influencers say.
Seek nutrition guidance from registered dietitians and trusted healthcare professionals. They offer recommendations that are dependable and suited to your needs. Being curious about the source of health information can be empowering and ensure you are making informed choices.
Conclusion: Enjoy the holidays with balance
The holiday season is meant for fun, culture, connection, and creating memories. Healthy eating is the pattern of eating that contributes to your individual health. This includes a positive outlook on food and diverse as well as balanced food choices that meet your needs.
By approaching eating during the holidays like we do year-round and incorporating ways to celebrate that do not involve food, we can enjoy our favorite holiday dishes and start the new year feeling refreshed and positive.