6 Dietitians Reveal Their Secret to Staying Healthy Over the Holidays

At a glance: 

1. When the holiday season arrives, you may find yourself skipping the foods you normally eat in favor of what’s available at parties, which is often high in fat and added sugar. 

2. Holiday foods typically lack fiber and protein, which means they are easy to overeat and don’t provide satiety. 

3. Intuitive eating asks you to pay closer attention to your hunger and fullness cues, which ensures that you eat enough but not too much. 
   

The holiday season is here with good friends, great food, and ‘lots to be grateful for. The one drawback? You’re probably eating and drinking things you normally wouldn’t (ahem, eggnog and sugar cookies), which may result in your body feeling less than its best.

To keep you on track this holiday season, without asking you to give up all the traditions you know and love, we got in touch with our team of wellness experts to get their recommendations on how to stay healthy through the most festive winter months. 

Here’s what they said:

Start your morning with egg whites

When the holiday season arrives, you may find yourself skipping the foods you normally eat in favor of what’s available at parties, which is often high in fat and added sugar.

To help balance this, I always make sure to start my mornings with egg whites. I serve them over whole wheat toast with sliced avocado on top. On the side, I’ll have a veggie, like roasted asparagus, and a large glass of water.

Egg whites are high in protein but low in saturated fat, and when paired with veggies and fruits, they can help you stay full longer, so you’re less likely to give in to indulgences later in the day.

By starting my day with good health in mind, I’m more committed to staying on track. Knowing that I already had some protein, fruits, and veggies first thing in the morning (and will the next morning), I feel less guilty about indulging here and there.

Chrissy Arsenault, Registered Dietitian, Pink Pamplemousse LLC

Focus on protein

During the holidays, I like to put extra emphasis on squeezing in some protein. Typically, the foods you find at holiday events are high in carbs, like white rice, mashed potatoes, and desserts. These foods typically lack fiber, which means they are easy to overeat and don’t provide satiety.

Since protein takes longer to digest, it makes you feel fuller longer. I always make sure that I have at least a palm size portion of a protein source, like lean meat, chicken, or fish. You can also opt for tofu or beans if you’re a vegetarian. By increasing your protein portions, you become less likely to overeat other less nutrient-dense foods.

Brenda Peralta, Registered Dietician, FeastGood.com

Load up on veggies

My number one tip for staying healthy over the holidays is to incorporate more veggies into your meals.

I always bring raw veggies for pre-meal snacks, and I love making candied walnut carrots and green beans in particular.

Julia Chebotar, Private Chef & Culinary Nutrition Consultant

Incorporate cabbage

Cabbage is a colorful and nutritious seasonal food to include in your diet during the holiday season. Both red and green cabbage are filled with antioxidants that help fight off cellular damage, which assist in protecting you from cancer. Antioxidants also help reduce inflammation in the body, which is linked to many chronic diseases. Cabbage is an excellent source of vitamin C, which helps strengthen the immune system as well.

Paula Doebrich, RDN, happeanutrition.com

Steer towards a vegan diet

The vegan diet, when planned correctly, is rich in vitamins and minerals, fiber, heart-healthy fat, and protein. It is also rich in antioxidants. Plant-based diets support the gut microbiome and overall health. A poor diet low in antioxidants may promote inflammation. Inflammation is linked to depression and other mood disorders. A healthy diet, rich in plant-based foods, has been shown to reduce inflammatory markers and has an inverse relationship with depression. There are a lot of ways to cook vegan food in efficient ways, such as these lazy vegan recipes. In addition to staying healthy over the holidays, concerns about health and climate change make vegan foods a smart choice to eat throughout the year.

Jinan Banna, PhD, RD, Founder, Jinan Banna, LLC

Eat intuitively

Intuitive eating asks you to pay closer attention to your hunger and fullness cues, which ensures that you eat enough but not too much.

Intuitive eating also helps you get more variety in your diet, because you get to choose what you want to eat versus eating by someone else's rules. At your next holiday party, do your best to eat intuitively. Eat what you want, but when you start to feel fullness setting in, know it’s a sign from your body to cut yourself off.

Cindy Dallow, PhD, RD
My Body My Life Food & Fitness
www.mybodymylife.co