Nashua Dietitian: Use Tips To Stay Healthy During Holiday Season

NASHUA, NH — The holidays are almost upon us which means everyone will be stuffing their faces with all kinds of different food and beverages during the next five or six weeks.

Julie Lavoie, a registered dietitian and registered diabetes educator at Southern NH Health, said holiday food consumption, while enjoyable, can lead to unhealthy eating habits — and she had seen this during the past two decades working in the field.

“The foods and drinks we consume to mark the holidays are much more than just that,” she said. “They prompt warm childhood memories, conversations that bring people together after being apart for so long, and they even bring a shared experience to help mend relationships. Holiday treats also raise a wide range of other memories and feelings, everything from joy, happiness, and warmth, to guilt, stress, and sadness. As humans, our internal wiring makes this a natural response to the holidays.”

There are, however, tricks and tips people can use to make healthier eating and drinking choices not only during the holidays but all year.

Lavoie suggested the following:

Tip 1: If you already have weight or health goals, don’t expect to meet them right now. Balance what you eat — if you indulge in a brownie, then balance it with a couple of vegetables. Allow for self-compassion. It’s best to avoid negative self-talk about your eating choices because it can only hinder your efforts.

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Tip 2: Eat the foods that aren’t available to you as often during the rest of the year. Make the calories count by having something special — like that unique dish or treat that your family member brings only during the holidays.

Tip 3: Did you ever think about waiting to eat until you arrive at an evening gathering, as a way to reduce the number of calories you consume in one day? It just doesn’t work — most likely you’ll overeat because of hunger. Here’s the trick — eat a light snack or lunch before you go to the event. You’ll feel fuller when faced with a table of indulgent treats and dishes — you can still enjoy them, but you will have stronger willpower, and you won’t eat them to satisfy your hunger.

Tip 4: Going some somewhere with a potluck meal or a buffet? Instead of bringing a plate of cookies or bag of chips to a potluck, consider a fruit and vegetable tray or side salad for everyone to enjoy — you’ll be sure there is a healthy option for your plate. Before grabbing a plate and walking down the buffet line, take a moment to survey what’s there, and make a plan. It’s all too easy to keep adding food as you walk along with the buffet, only to find yourself at the end with a large pile of food.

Tip 5: Did you know that alcohol can stimulate appetite? In addition to the possibility of having to drive home after a gathering, this is another reason to limit your alcohol intake. Many alcoholic drinks are laden with sugar, juices, or cream that can add up to 200 or more calories. Instead order something lower in calories, like a glass of wine or light beer.

Lavoie added “physical activities” like keeping your body moving were also important.

“(It’s) a major part of maintaining your health,” she said. “It’s part of the balance, too.”

Lavoie said following the tips will make people feel healthier at the end of the holiday season. Longer range health plans can be made while talking with a primary care provider or dietitian, too.

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