How to Navigate Eating Around The Holidays

I have a lot of patients with different intentions in mind when it comes to their diet. But one thing I see that consistently becomes a roadblock is how they can manage their nutrition goals is navigating how they eat at family gatherings and regular meals during the holiday season. Not only is winter a time when we want to eat comforting, warm meals on any given day, but the added pressure of holiday treats and rich foods becomes a veritable minefield.

You should feel joy during the holidays, not added stress because you think you’re not eating “the right way.” Technically, the only right way is what works for you – diet plans are not one size fits all.

But that’s not to say that we should all throw our nutrition goals by the wayside just because it’s November or December. You can still get your daily nutrients and allow yourself the freedom to actually enjoy a treat without the guilt. Of course, sometimes that’s easier said than done, so here is what I recommend if you’re navigating this tricky part of the year.

Plan ahead.

Planning is key. What are your plans, schedule wise? When can you eat during the day? 

For example: Are you looking forward to a big meal at dinner with drinks? Eat a higher protein and fiber breakfast and lunch. Or, perhaps you can you get some walking in before or after dinner?

Don’t skip meals before that BIG meal.

This could lead to some pretty uncomfortable over eating and it’s not recommended for blood glucose regulation. If you can’t access your normal meals, consider shakes and protein bars.

Choose what you want.

Yes, you can have the super rich comfort food that you crave during this time! Pick out the foods you are really looking forward to and fill up the rest of your plate with non-starchy vegetables or pre-nosh on veggie/higher protein apps.

Be deliberate in your actions. 

Instead of worrying about the big meal, try to adjust your meals before and after so you are getting a balance of protein, fiber, fat, and carbs in the course of a day. Setting this intention can make the difference in feeling guilt or shame. This puts you in a position of power and control instead of feeling like you have no willpower or did something wrong (you DIDN’T, by the way).

Try not to set super strict goals around this time.

This is not the time to set yourself up to not reach your goals. Holidays can typically be pretty stressful. Show a little compassion to yourself. Be deliberate in your choices and experiment/see what happens. 

Reset.

If you’re feeling off track, reset. Think what went well/what didn’t, how you felt about it, and move on. There’s no need to dwell. It will only make your mental health worse. Akin to feeling off track is all-or-nothing thinking. “Fuck it!” That is a valid choice — but it might not feel great. Don’t hold on to the bad feelings.

Do some activities for regulation.

What are your emotion-regulating activities? Practice these daily or as often as you can, not just in moments of high stress. This can help with hunger, fullness, and satiety cues as well as help you to be intentional and make choices that feel best for you and resetting. Sometimes walking before or after a meal can help with regulation as well as mood, digestion and blood glucose. I have some other tips about managing anxiety around the holidays.

And one more:

Eat while drinking, and hydrate with water between drinks.

Pick and choose what sounds like it might help you this season!