Eating Healthy During the Holiday Season
The holidays are just around the corner, and with them come tasty treats and delicious feasts. The heavy meals and sugary sweets that often accompany Thanksgiving and Christmas can make it difficult to maintain a healthy diet this time of year.
Washington DC VA Medical Center Outpatient Clinical Nutrition Manager, Ine Atuboyedia, has advice for Veterans trying to maintain a healthy routine while still enjoying traditional dishes this year.
“The more we tell ourselves you can’t have something, the more we want it. Instead of planning to avoid all unhealthy foods, utilize the MyPlate dietary guidelines to help you indulge in moderation while filling your plate primarily with healthy options,” said Atuboyedia.
MyPlate is the U.S. Department of Agriculture Health program that uses age, sex, height, weight and activity level to create a customized plan for individuals to meet their dietary needs. Each unique MyPlate uses a color-coded design to divide your plate into the recommended serving sizes of grains, proteins, vegetables, fruits and dairy.
“It’s what we put on our plate to begin with that gets us in trouble. MyPlate teaches you to mentally divide and fill your plate with a healthy meal anywhere. It’s useful when eating out or attending parties because you learn how to be mindful of what you are putting in your body,” said Atuboyedia. “You don’t have to deprive yourself of things like potatoes and gravy or green bean casserole but fill your plate primarily with salad and turkey and consider smaller servings of those sides.”
In addition to being conscious of what you choose at mealtime, Atuboyedia recommends eating something filling before attending a party or potluck where food will be readily available.
“When your stomach is empty, everything looks good. If your stomach is full, you’re more likely to be mindful and make better choices,” she said.
Other tips Atuboyedia recommends include:
- Go for healthy appetizers, like the vegetable platter, and allow yourself a few of the less-healthy treats in addition
- Prepare a healthy dish for potlucks to ensure you have an alternative side to eat
- If you have allergies, intolerances or diabetes, prepare something you know will be safe for you
- Chew on sugar free gum or mints after your meal to help resist going back for seconds that you may not need
- After you’ve eaten, get up and sit away from the food to avoid the temptation of overindulging
Atuboyedia added that sugary cocktails and drinks are more likely to be served at holiday parties. She recommends choosing sugar-free mixers when possible and being conscious of the amount of alcohol you consume.
Sweets and homemade goodies are frequently given as gifts during the holiday season. Atuboyedia suggests dividing things like pies and cookies into portion sizes and freezing them for later use. This allows you to take out an appropriate serving size when you want something sweet.
Another way to maintain your healthy routine during the holidays is to find ways to exercise when you are busy. Atuboyedia encourages families to take walks together before or after a meal to burn some of the calories you consume.
Being healthy is a lifestyle change that you must choose to make, but Atuboyedia said that doesn’t mean you have to deny yourself all the tasty things you enjoy.
“It’s unrealistic to avoid those things that you love. If you try to do that, you’re going to slip up,” she said. “And if you do overindulge during the holidays, don’t beat yourself up over it. Being healthy is a conscious decision we can make every day. So close that chapter and start again. Tomorrow is another day to do better.”
Learn more about MyPlate and get your customized meal plan.