By Claire Bacon, ACN, CNC
The holidays are fast approaching! Although we know the time from Thanksgiving to New Year’s is the most wonderful time of year, holiday eating is not always as “stress-free” as we might like. Being short on time, with added pressure to entertain, and have a perfect “Martha Stewart” home, life can get the best of us. Especially for those who have a chronic health condition or are caretakers for family, trying to stay on top of a healthy diet is sometimes more than we can manage.
So, here in our comfy spot in mid-November, it’s time to start planning ahead. Let’s think about some easy ways to navigate those challenging food situations that happen this time of year.
The Challenge of Holiday Eating
What is it about the holidays that always derails our healthy eating? Are we really that weak, and victims to peer pressure?
Well, yes… maybe! The truth is that the way life runs is simply stacked against us.
- You have social obligations but no control over the food being served.
- There is an unending rotation of tempting foods being presented to you.
- Friends and family may pressure you to eat and drink the same things they’re having.
- IT’S FUN to say “why not” and indulge on a special occasion!
The problem is – every day seems like a special occasion. And saying yes to unhealthy things over and over can lead to some pretty bad habits. Do you really want to go backwards after all this time, working so hard?
Refocus Your Holiday Eating Mindset
Having a successful holiday season – without an extra 10 lbs – starts with having the right perspective. Let’s aim to maximize all the fun of the holidays so you can make lasting memories and keep building your meaningful relationships. But let’s do this with a protective buffer so you don’t give in to so much sugar.
First point – social occasions with friends & family really should focus on meaningful conversations. How much more could you connect with these special people? Maybe you could prepare a few thoughts and conversation pointers before heading to the party. It really should be more about the conversations, friendships, and people you get to know, more than the food and drinks being served.
Of course, beyond the introductory compliments, you might like to ask…
- “Are you traveling anywhere, or staying local this year?”
- “What’s your favorite part of the holidays?”
- “What’s your most memorable holiday memory?”
- “Is there anything you’re looking forward to for next year?”
- “What’s your favorite part of these kinds of get-togethers?”
Keeping the conversation away from holiday eating might help you to focus more on the friendships… and less on the charcuterie board.
Navigating Holiday Eating with the Inlaws
So, you’re headed to your in-laws’ house for dinner. You’ve known them for x number of years. By this time, they should know you need to be gluten-free and dairy-free. And wouldn’t you think they’d have noticed you’re not into artificial sweeteners? Yet they’ve already said tonight is pizza night. And someone is making a “sugar free” punch. What do you do when you want to be polite?
- Spoil your appetite. If you eat something healthy and satisfying before you go, you won’t feel so tempted to indulge.
- Bring a healthy side dish that complements the menu. An organic salad with a homemade dressing is always a welcome contribution.
- Keep digestive supplements with you to ease any discomfort later. Gluterase is our favorite to break down gluten quickly and easily. FODMATE helps with high fiber FODMAPS. And AF Betafood or Beta Plus are good choices if rich sauces drag you down.
- Drink more water. You know you’ll want to have a glass in your hand, so fill it with water. Parties can go a long time. You don’t need to be dehydrated AND at risk for impaired driving. Bring some non-alcoholic beverages if you don’t want to feel pressured.
It’s really not that hard to think ahead… and be a grown up!
Get your workout done – and eat breakfast!
Do yourself a favor and start the day by some healthy habits you can be proud of. #1 Get a workout done, even if it’s not what you normally like to do. Anyone can get a good workout in going up and down the stairs of a hotel, or running through the neighborhood.
And #2 Eat a protein-rich breakfast. Doing so will keep your blood sugar under control all day, so you won’t have cravings. Without the spikes and dips from carbohydrate snacks all day, just have a real meal. What a concept for holiday eating! It will be easier to make intentional food choices the rest of the day.
Communicate your needs before dinner parties
It’s important to communicate with your host any special needs so you can arrive at the party feeling supported. These things are not necessarily a big deal, but simply practical considerations that help the visit go smoothly.
- If you have any dietary restrictions (vegetarian, gluten-free, dairy-free, nut-free, etc.)
- Whether you have any kind of physical injury and might need a special place (a chair with a back) to sit down.
- Let your host know if you might need some help coming up the stairs.
- Find out if pets might cause you any sensitivity.
- You could say ahead of time that you’re dealing with ___ and you’ll need to leave shortly after dinner.
Remember, your host is aiming to make sure everyone will have the best time ever. She’ll appreciate the heads up ahead of time, if your question results in a better time for all. No one wants an unexpected surprise!
Try your best to fix a balanced plate.
As you navigate the food table, do your best to choose foods that are simple (not saucy or with heavy ingredients). Try to stay away from anything that looks pre-packaged. You’ll want to choose a few vegetables with color, some protein, and a few pieces of fruit for dessert.
Here’s an example:
- Start with a salad – fresh fiber first!
- Ask for plain olive oil if you’re being cautious of sauces, dips, and dressings
- Green beans, zucchini, or some other green vegetable
- A larger portion of satisfying meat, if it’s not overly processed
- Potatoes if they’re not doused in cheese
- Berries or grapes, if available.
If there’s not anything available that you’re comfortable with, plan to check out early and hit the grocery store on the way home. You could even keep a snack bag in your car with a few emergency bars and/or a protein drink!
Create Some Healthy Holiday Eating Habits
Now, let’s talk about other healthy habits you can consider…
- Drink a large glass of water half an hour before mealtime.
- Say a prayer or give thanks before the meal. This helps you rest and relax so you can better digest your food.
- Take 3 deep breaths before picking up your fork. One more tip to get you further into “rest and digest” state!
Now it’s time to use your senses. Before you take your first bite of food…
- Eat with your eyes. Notice the colors and presentation of your food.
- Now use your nose. What aromas do you recognize?
- When you take your first bite… What flavors pop out to you?
- Does this moment remind you of any special memory you could share?
Each of these tips will help you become present during your meals. You want your brain and body to slow down and prepare for what you’re eating!
Practice Mindful Eating All Year Round
Putting small, simple tips like communicating your needs and planning ahead for social situations can make the holiday season far more enjoyable and much less stressful. When you’re clear about what helps you feel comfortable—whether it’s certain foods or setting gentle boundaries—you create an environment where your body and mind can relax. This leads to smoother gatherings, better energy, and more meaningful interactions.
These small steps add up, helping you stay grounded, supported, and present, so you can genuinely enjoy the people, traditions, and moments that make the holidays special.