The healthy eater’s guide to holiday food

You’ve been eating a healthy diet for most of 2023, and you’re proud of yourself. With the holidays quickly approaching, you don’t want to fall back into old habits. These holiday food tips will help you stay strong.

The holiday season isn’t usually associated with nutritious foods. When you think about your family’s big holiday gathering or your company’s annual Christmas party, it’s more likely that comfort food comes to mind.

Rich and saucy entrees are often on the menu, paired with side dishes jazzed up with brown sugar or even marshmallows. Don’t even get us started on the dessert table, which is packed with perils of its own.

While this time of year may seem like one challenge for your diet after another, sticking with your healthy eating habits while partaking in holiday food is possible. The West Jefferson Medical Center team shares some tips below.

Extreme Makeover: Holiday food version

Prepare meats by baking, grilling or roasting them, and season them with flavorful herbs rather than salt or sauces. If mashed potatoes are a staple at the table, mix in some cauliflower for a healthier potato mash.

Looking for another side dish? You can make a healthier version of nana’s green bean casserole by caramelizing the onions instead of frying them, adding fresh mushrooms in the dish along with green beans and using Greek yogurt in place of creamy canned soup.

For a healthier pie crust, try experimenting with flours, such as almond flour, or trading out the traditional pie crust for one made with oats. All the flavor, with more nutrients!

Setting yourself up for success at holiday gatherings

When you’re the one serving up a meal, you can control the preparation of your traditional holiday favorites. What are you supposed to do when you’re a guest at a holiday party, though?

A little advance preparation can make a world of difference. Start here:

• Don’t skip meals. When you know you’ll be served a heavy meal or tons of holiday food later in the day, it can be tempting to eat less during the hours beforehand. However, fasting can be a recipe for disaster when your diet is concerned. When you don’t eat normally during the day, you’re more likely to be hangry by the time you get to the party, which will make you moody and more likely to overindulge.
• Eat a small meal beforehand. In addition to eating normally throughout the day, eat a healthy meal before you head to the gathering. Include a good serving of lean protein (such as chicken, eggs or fish), some whole grains and a small amount of healthy fat to keep you from feeling overly hungry.
• Fill your plate wisely. When you get to the party and it’s time for holiday food, steer yourself toward fruits and veggies first. Fill your plate at the buffet with raw or cooked vegetables and fruit, paired with lean proteins like cocktail shrimp. Whole-grain crackers and cheese can also be a good choice for filling you up.
• Indulge with awareness. You don’t need to deprive yourself of delicious holiday food. After you’ve filled up on healthier options, take a sliver of the sweet treats that look the best to you. Choose the foods you can’t get any other time of year, like your neighbor’s special butter cookies, and have a few bites.

The day after the party, hit the reset button. No matter what you ate during the holiday gathering, you still have the chance to resume your healthy eating habits.

Looking to start the new year at your healthiest? Schedule a checkup with a West Jefferson Medical Center primary care provider.