It’s the holiday season! With family gatherings, office parties, open houses, and more, the opportunities to eat and drink are plentiful. We asked registered dietitians who work in Valley’s Diabetes Education & Nutrition Clinic and in our Culinary & Nutrition Services Department for some tips on navigating holiday eating healthfully.
Alexis Mettler, MS, RDN, CDE
Don’t try to start a diet now. You can absolutely enjoy the foods you love during this time and in fact this is not a good time to try going on a diet. People who try to diet during the holidays are generally unsuccessful and can end up putting on more weight than if they had simply tried to maintain their weight.
Indulge, moderately. When it comes to holiday parties, moderation is key. When you get to an event, instead of getting one of everything from the buffet choose a few things that you really love and savor them. This is a special time of year that includes special foods that you may not eat at other times. Whether it’s your grandmother’s decadent pecan pie or Aunt Sarah’s Parmesan mashed potatoes, have a little bit but truly enjoy them.
Stay hydrated. Being even mildly dehydrated can contribute to decreased cognitive function and irritability. Often we think we’re hungry when, really, we’re thirsty.
Courtney McCliment, RDN, CDE
Use snacks to manage your appetite and avoid “saving” up for the big feast. Using healthy snacks around holiday events can enable better food decisions.
Be forgiving. If you’re feeling that you’ve over-indulged, use the experience to learn about your patterns and tendencies rather than for negative criticism which often leads to abandonment of all healthy efforts.
Melissa Molloy, MS, RDN, CD
Do you really want to eat a whole plate of plain celery just because it’s low in calories and fat? I certainly don’t. Moderation is meant for all foods.
Another thing to keep in mind is don’t feel the need to push yourself past your comfort zone. Don’t keep shoveling in extra mashed potatoes or stuffing so you end up feeling like a snowman. You know those leftovers are going to be there for you the next day so take your time while eating and recognize when you are full, not stuffed.
Suggestions for Pies
- If dairy-free, try making coconut whipped cream. Place a can of coconut milk in the refrigerator overnight, turn it upside down when opening and drain. Whip what is left in the can—add a bit of sugar or sweetener as desired. (Please note this is not a lower calorie option.)
- Replace some of the sugar with date paste (blended dates w/ water)
- Use evaporated milk in place of heavy cream when in the filling
- Go crust-less
- Some substitutions for recipes work better than others—for example if you’re trying to make a vegan cream pie you’re better off going with the more substantial soy milk instead of rice milk.
- If Grandma’s pecan pie is laden with sugar but diabetes runs in your family, why not try ways to up the fiber content and cut back on the sugar—using blended bananas and dates and throwing in some oats or using half whole-wheat flour for the crust. Replacing some of the sugar (1/2 cup) and 2 Tbsp. of the corn syrup with date paste and you can save around 80 calories from your pecan pie.
Naeima Santana, MS, RDN, CDE
Chew Slowly: chewing your food fast may not only lead to overeating but it can also cause stomachaches afterwards. Holidays are about enjoying the company of our loved ones, so take advantage of this time to spend quality time around the dinner table and enjoy every single bite. Take your time and chew your food very well, you may even find out that you can taste the food better this way.
Start Moving: going on a family walk or playing a game with kids is a great way to get some physical activity after dinner while spending quality time with family members.
Reference: Yanovaski J, Yanovaski S, Sovik K, Nguyen T, O’Neil P, Sebring N. A Prospective Study of Holiday Weight Gain. N Engl J Medicine. 2000; 342;861-867.
Mary Walton, MS, RDN, CDE
Say YES to vegetables! As winter fare tends to get heavier and higher calorie, it’s important to balance the plate with lighter fare, especially when temptations abound. Get creative with non-starchy veggies and bring them to events to brighten the palate. Start with a festive salad. Think sliced crisp apples with cinnamon and a dash of honey served atop bright greens and sprinkled with roasted pecans. Or fresh orange segments and a few dried cranberries atop a bright dish of greens served with walnuts and an orange juice-based dressing. Salads like these tempt the eyes, nose and mouth making for a perfect first course plate. Their touch of sweetness combined with fiber can calm the appetite so that guests find they eat fewer of the higher calorie dishes and have less of a bellyache afterwards.
Did you know? Valley recently received the designation as the very FIRST Center of Excellence in Nutrition and Dietetics by the Commission on Dietetic Registration in the nation! This designation recognizes exemplary work, supports recruitment and retention of Registered Dietitian Nutritionists (RDNs) and Nutrition and Dietetics Technicians-Registered (NDTR), and helps generate best practices, benchmark data, and quality outcomes. The Center of Excellence designation, created to promote the value and competence of RDNs and NDTRs, involves a lengthy application and review process, and requires an organizational commitment to excellent nutrition practice at all levels.
Learn more about Valley’s Diabetes Education & Nutrition Services.
