by Grace Rivers, RDN, CDCES
Healthy eating habits can be hard during the holidays when so much food is around. You know you will be tempted, but YOU are in charge of what goes in and what doesn’t.
Health tips for getting started
Know where you are before you get started. Check your weight and blood sugar level with a fingerstick or CGM. Set goals to maintain your weight. This is not the time to work on losing weight. Your blood sugar will fluctuate, and if too much carbohydrate is eaten, the level will be higher. Denying yourself the food you really want is not the answer.
How to manage a healthy diet during the holidays
- Have a general knowledge of foods that contain carbohydrates. Knowing this can quickly help you see if you are going overboard. Whether at home or not, there will be a food you may not be familiar with, so ask questions. You will see that most items on the table are carb loaded-especially desserts. Eat a nutritious meal, then opt for the desserts.
- Take a dish of your own. You will know the ingredients you used. Make it with non-starchy veggies for a great side dish. Keep it simple and don’t use too much sugar or creamy sauce. Avocadoes are a great addition of healthy fat to support your immune system.
- Choose what you really want to eat. S-a-v-o-r it! You are not in a race to finish it. Shoveling food into your mouth is not going to make it taste any better, so slow down. Do your best to downsize portions of rich foods and increase fruits and veggies. If you are going to eat it, make sure you enjoy it.
- Keep your favorite snacks handy. Chances are you will not be on your usual eating schedule, but your tummy will be. You can become hungry, and by the time you get to eat, you are famished. This leads to overeating and a higher blood sugar level.
- Hydrate with water or another non-caloric beverage. If you’re tired of plain water, you might like fizzy (carbonated) water or a drink made using a low-calorie powdered drink mix or drops to flavor your water.
- Handle that stress! This time of year can be stress-filled, causing our immune systems to weaken, and we can become sick. We tend to overeat when we are stressed. Time (or lack thereof) can be a major stressor, so be careful not to overcommit yourself. Move as much as you can. Exercise can help lower your stress level and take up and use the sugar in your blood.
- Sleep. Not getting enough quality sleep can lead to overeating which, in turn, can lead to weight gain.
- Wash your hands! For everyone’s sake, wash those germs down the drain. Be safe.
This year you decide how you will succeed. Choosing one or two of the 8 tips for healthy eating can help you along.
