Tips for Healthy Holiday Eating

By Lu Ann Beavers-Willis, MSN, RN, CDE

The end of the year holidays are upon us, and this can be a time when healthy eating gets off track. It is important to follow these 10 suggestions to keep self-management of your weight and/or diabetes on track:

• Budget your food choices wisely-Do not eat everything. Be choosy. Spend carbohydrates on foods you love.

• Take 10 seconds before eating seconds-It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 20-minute break. Make conversation. Drink some water. Then recheck your appetite. You may realize that you are full, or want only a small portion of seconds.

• Distance helps the heart stay healthy-At a party; avoid standing next to the food table. This will make it harder for you to mindlessly reach for food as you talk.

• Don’t go on an empty tank-Before setting out for a party, eat a healthy snack so you don’t arrive hungry. Pre-party snacks combine complex carbohydrates (like whole-grain crackers or fruit) with protein and unsaturated fat. Try apple slices with peanut butter or a slice of turkey and cheese on a whole wheat pita.

• Drink to your health- A glass of egg nog can set you back by 35 grams of carbohydrates (just over two servings). Wine, beer, and mixed drinks also have carbohydrates. If you drink alcohol, have a glass of water or flavored seltzer in between drinks.

• Avoid alcohol on an empty stomach-Alcohol increases appetite and diminishes your ability to control what you eat.

• Put on your dancing or walking shoes-Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or between dinner and dessert.

• Make room for veggies-At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes, unless they are combined with creamy sauces or butter.

• Be buffet savvy-At a buffet, wander around the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.

• Don’t shop when you are hungry-Eat before you go shopping so the scent of cinnamon buns or caramel corn doesn’t tempt you to gobble treats you don’t need.

Happy, healthy holidays!

Lu Ann Beavers-Willis MSN,RN, Certified Diabetes Educator, leads individual and group diabetes education sessions. She is also available to speak at community groups or arrange diabetes risk screening in the community.