Healthy Holiday Foods and Fun
Make Smart Choices as You Celebrate the Season
\n ![\"Illustration](\"https://newsinhealth.nih.gov/files/nov2016/images/feature1.jpg\")
\n Mashed potatoes and gravy, Grandma\u2019s apple pie, and other holiday favorites can be a joyous part of any celebration. But to feel your best, you know you need to eat in moderation and stay active. How can you avoid temptation when delicious foods and calories abound?
\n\u201cFrom Halloween through New Year\u2019s, there\u2019s always a decision to make about food,\u201d says Dr. Marci Gluck, an NIH psychologist who studies obesity and eating behaviors. Tasty treats tend to appear more often at work and festive gatherings, and to come as gifts. They may also tempt you when grocery shopping. \u201cAs the holidays approach, it\u2019s important to think ahead and make a plan,\u201d Gluck says.
\nConsider your health goals for the holiday season, whether it\u2019s avoiding overeating, staying active, connecting with others, reducing stress, or preventing weight gain. You can plan to make time for buying healthy groceries, cooking at home, scheduling regular physical activity, and setting aside a little quiet time for yourself.
\nGluck suggests you start by adopting a flexible mindset. \u201cMany people have an attitude of all or nothing: either I\u2019m on a diet or I\u2019m not on a diet,\u201d she says. This \u201ceither-or\u201d thinking can lead to negative self-talk, or being hard on yourself for small indulgences, overeating, or weight gain.
\n\u201cMost people just throw their plan out the window when they think they\u2019ve slipped up, and they \u2018fall off the wagon,\u2019\u201d Gluck says. \u201cCelebrations don\u2019t have to derail your lifestyle. You\u2019ll have plenty of opportunities to follow your plan and eat healthy.\u201d
\nLook for opportunities to make healthy choices and feel good about them. \u201cSmall choices really can make big changes,\u201d Gluck says. \u201cEach moment that you put something in your mouth or choose to exercise adds up over time. That can be true for weight loss or weight gain.\u201d
\nAround the holidays, we often find ourselves with too many food options, for too many days in a row. It can be challenging to decide what to eat and when to say no.
\n\u201cEat what you love\u2014in moderation,\u201d suggests Jody Engel, a nutritionist and registered dietitian at NIH. Consider choosing items that are unique to the season, instead of eating foods you can have any time of the year.
\nWhen you feel the urge to splurge in unhealthy ways, Engel recommends trying something else first, like drinking a glass of water, eating a piece of fruit, or climbing a few flights of stairs. You might even consider walking around your house or office for 5 minutes or more. Such diversions might be enough to help you resist unhealthy temptations.
\nYou could also try eating mindfully, Engel suggests. Slow down to really taste and enjoy your food. Eating more slowly also allows your body time to signal your brain when you\u2019re full, which takes about 20 minutes. If you eat too much too quickly, it\u2019s easy to gobble up as much as twice what your body needs before your brain even gets the message.
\nDr. Susanne Votruba, an NIH obesity and nutrition researcher, says it\u2019s a good idea to identify and avoid any \u201ctrigger foods\u201d\u2014foods that may spur you to binge or eat more than usual. Overeating can bring feelings of bloating, reflux, indigestion, and nausea.
\n\u201cSome people can eat less healthy foods in moderation and be fine, or have \u2018cheat days\u2019 where they allow themselves to eat whatever they want for a day and stay on track for the rest of the week,\u201d Votruba says. \u201cOthers may have to avoid certain \u2018trigger foods\u2019 completely, or they\u2019ll spiral into unhealthy eating patterns for the rest of the week or abandon their plan altogether. Everyone is different.\u201d
\nBecause of these differences, Votruba says, it\u2019s important not to force food on other people. \u201cEven if you don\u2019t have an issue with food, be aware of other people around you, and respect their choices,\u201d she says.
\nWhat if you do fall to temptation? \u201cEvery day is a new day when it comes to eating,\u201d Votruba says. \u201cIf you overeat one day, work to get back on track the next meal or next day.\u201d
\nWhile food is a big part of the holidays, remember that there are other paths to staying healthy. \u201cDon\u2019t make the holidays be just about food,\u201d Votruba suggests. \u201cThe key is not only what you eat, but how much you\u2019re moving. Even little bits of extra exercise can be very helpful for everyone over the holidays.\u201d
\nPlan ahead for how you\u2019ll add physical activity to days that might otherwise involve a lot of sitting. Get the whole family involved, Engel suggests. \u201cYou have to make an effort to incorporate exercise into days of big eating,\u201d she says. \u201cOtherwise the day will come and go.\u201d
\nSign up to walk or run a community race. Enjoy catching up with family or friends on a walk or jog instead of on the couch. In between meals, take a family hike at a nearby park, stroll around your neighborhood, or play a game of flag football.
\nThe emotions of winter celebrations come into this picture, too. \u201cJoy, sadness, and stress are associated with overeating during the holidays,\u201d Gluck says. \u201cPeople who are emotional eaters may be particularly vulnerable to temptations around the holidays.\u201d
\nIf holiday stress causes you to derail your healthy plans, consider ways to reduce stress and manage emotions. These might include talking to a trusted friend, meditation, physical activity, or just getting outside.
\n\u201cIf you know you have a difficult time during holidays, plan outings once or twice a week with people who make you feel happy,\u201d says Gluck. \u201cIf it\u2019s in your best interest, also feel okay about declining invitations without feeling guilty.\u201d
\nSupport your family and friends, too. Encourage them to eat healthy during celebrations and throughout the year. If you\u2019re serving dinner, consider baking, broiling, or grilling food instead of frying. Replace sour cream with Greek yogurt, and mashed potatoes with mashed cauliflower. Make take-home containers available ahead of time, so guests don\u2019t feel they have to eat everything in one sitting.
\nSee the Wise Choices box for more healthy eating tips. And happy, healthy holidays to all\u2014from NIH News in Health.
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