It’s no secret that the holiday season is the most challenging time for anyone trying to follow a healthy eating plan. Between the busy nature of the holidays, along with the changes in quantity of food and quality of food often consumed, it can be a ripe situation for setbacks! Persons with diabetes, in particular, may worry about weight gain and/or blood sugar increases. In addition, patients with cardiovascular disease are at increased risk of weight gain, fluid retention and blood pressure spikes related to the high sodium content holiday treats often contain.
Whether your goal is managing weight, diabetes, cardiovascular disease (including heart failure), or all of the above, here are seven tips to stay on course with your healthy eating plan.
Identify Potential Pitfalls
Start by looking ahead and identifying what challenges you are most likely to encounter. This brings awareness and will help you to deal with your biggest potential weaknesses ahead of time. Is it the hustle and bustle of the season with activities like shopping and party prep that has you just grabbing whatever you can on the fly or frequenting the local drive-thru window? Are you the cook/baker and often find yourself sampling too much while in the kitchen? Or is it the long-list of holiday parties with friends, family, school and work and all their delectable goodies that is your weakness? Whatever the case may be, identifying and being more aware allows you to be strategic and make better choices when you find yourself in those situations.
Plan Ahead
Speaking of being strategic, it is important to plan ahead. Try having quick, easy, healthy snacks/meals prepped and in the fridge for those times when you are too busy to cook and may find yourself tempted to order take-out or fast food.
It may seem counterintuitive but try to eat a small meal BEFORE the holiday party. A common mistake is to not eat enough before a party to compensate for the calories one will consume at the event. However, this often leads to excess hunger, cravings and overindulging in holiday goodies. Eating a light but satisfying meal prior will keep cravings at bay and help you to make better choices that align with your eating plan.
Try Mindful Eating
Mindful eating is practicing conscious eating. This technique is helpful year-around but especially during the holidays when it is so easy to graze while also multitasking or socializing. Mindful eating helps to avoid the classic “I-ate-the-whole-bag-of chips-without-even-realizing-it!” mistake. Plan to slow-down when eating this year and ask yourself questions like “Am I eating because I am hungry or rather from anxiousness or simply because it’s in front of me?” Try to avoid multitasking, such as eating while talking with friends/family, watching TV or another activity. Take time to chew, taste and really enjoy your food.
Find Healthy Versions of Favorite Holiday Recipes
Food is a big part of how we celebrate and make the holidays special. Instead of focusing on what you “can’t eat” this year, focus on what you “can eat”. You may be able to make substitutions to your normal holiday recipes like low-sodium veggie broth or applesauce instead of butter in some baked goods. You can also look for a healthier version of the recipe that fits with your eating plan. The American Heart Association (AHA) website and the American Diabetes Association (ADA) website are wonderful places to start and find heart healthy and diabetes friendly recipes.
Portion Control and Balanced Plate
This tip may seem obvious but it’s so important it’s worth sharing. Maintaining a balanced plate including fruits and vegetables during those holiday meals is key. Instead of passing on the salad to save room for the main course, make sure you are filling half your plate with non-starchy vegetables. This will help you feel satisfied and power your body with the vital nutrients it needs!
Try taking a smaller portion of foods that would not normally be on your plan. For example, if you just “have to have” stuffing with your turkey, only take a small serving and then if you find yourself still hungry later maybe try pulling out one of those healthy options you put in fridge from tip #2!
Pack Healthy Snacks for Traveling
When traveling, it can be so easy to just stop at the gas station on the road for a snack to get you through a long trip. And anywhere you turn in the airport, there is a little snack stand or fast-food place. Unfortunately, these places may not afford the healthiest of food options. With a little foresight and preparation, you can pack some no-salt nuts or cut up some fresh fruits and veggies for the trip and avoid the temptation of these convenience locals.
Try a Half-Pour
If you are going to consume alcohol, of course, make sure you are hydrating well with water before and afterwards. Never drink on an empty stomach, only with food, which helps slow the absorption of alcohol into the blood stream. And finally, try a half-pour to limit downing many calories and carbs in your drink.
For more information on eating healthy this holiday, check out our related blog “Healthy baking for the holidays and beyond”.