A holiday Blog From Our Dietician, Danielle Ziegelstein:
Happy holidays, everyone! It’s that time of year where our social calendars start ramping up with Thanksgiving and our family-holiday meals, and we start craving coziness and comfort in the colder weather. There is a significant relationship between food and social interaction, particularly around celebrations like holidays. Since many of these holidays and get-togethers are food-oriented, here are some tips to celebrate with friends & family and enjoy these events while still feeling your best:
1. Don’t skip meals leading up to the holiday meal. Probably my #1 tip is to eat balanced, filling meals prior to the main event. So many people go into the day planning to skip meals and not eat until the big meal. This is a big mistake and is essentially just planning to overeat. Instead of “saving up,” try eating nutritious meals/snacks and notice how you arrive at the holiday more present and mindful instead of ravenous.
2. Balance your plate. While there are many fun foods to be enjoyed at holidays, it doesn’t mean you can’t fill most of your plate with protein, vegetables, and nutrient-dense starches (like sweet potato). This way, you’ll be filling up with lots of nutrients, and the fun holiday foods will be sides, not stars of the meal.
3. The relationship between amount of food eaten and enjoyment level is not totally linear. Many people think that the more of a food we eat, the more enjoyment we’ll derive from it. This actually isn’t true; after a certain amount, our enjoyment level plateaus, or even might dip when we start becoming overly full and physically uncomfortable.
4. Plate your food—even appetizers. It’s very hard to be mindful about what or how much you’re eating when you’re standing around the appetizer table mid-conversation and all of the sudden you’re on your twelfth piece of charcuterie (but you don’t realize). Putting the food on a plate helps know how much you’re taking, and then you can mindfully choose to get more if you want.
5. Hydrate. There is usually a lot of alcohol present at holidays, maybe even a themed cocktail. Make sure to stay hydrated with water (or a fun sparkling water if you prefer), and avoid using alcohol to quench your thirst. You could even make a loose plan earlier in the day to alternate each alcoholic beverage with a water, or set a tentative drink limit.
6. Be choosy — there will be lots of food around, likely some foods you only encounter once or twice a year. Take the foods you enjoy, and don’t feel pressure to take the other dishes, even if the person who made it or the host is pushing you to try it. Set boundaries and politely decline. You’re the only one in charge of how you feel.
7. Pause before getting seconds. When you are finished with your plate, no need to immediately get more just because it’s there. Pause, see if you’re still hungry or if maybe you’re satisfied, and then decide. Remember the food is accessible and will still be there in 10 minutes if you decide you want more, or for leftovers the next day.
8. Balance tuning into how you’re feeling with tuning into the conversation/company — remember holidays are about the experience and the people you’re celebrating with, not just the food. Check in with yourself every so often to make sure you’re chewing thoroughly and actually enjoying the food you’re eating. If you eat too quickly, your brain might not be able to process the satisfaction, and it could lead to overeating.
9. Expect fullness – some overeating on holidays can be normal, but it doesn’t have to be extreme (or catastrophic). Don’t beat yourself up and avoid the “screw it” mentality (which leads to getting more off track than necessary)– you haven’t “messed up.” The best thing you can do is be kind to yourself, start the next day with a balanced breakfast, and plan for at least one other habit that makes you feel good. If you need inspiration, I booked a yoga class for the morning after Thanksgiving.
I hope everyone has a great holiday season, and please reach out to dietitian@cardiologistnyc.com for more specific and individualized tips!
