By Nadia Andruchow, Dietetic Intern, Assessment Services
Food is at the centre of celebrations for many cultures. We gather around it, share it, and enjoy it while we spend time together. The holiday season, from December to January, is a prime example of our love for festive foods. Many of us enjoy almost weekly holiday events where festive meals, treats, and beverages are ever-present.
For some people, this abundance of food can be stressful. What if you have to watch your sugar intake because you have diabetes? What if you’re trying to lose weight? How do you navigate this environment? Here are some helpful tips that will help you eat with confidence through this holiday season.
Don’t deny yourself the things you love: portions are what count
Treats can be a part of a balanced diet when they’re included in moderation, but what do you do when you’re faced with four or more types of desserts or cookies that you absolutely love? Try cutting them into smaller sizes and making a portion of dessert out of the things you want to try. You can also split a piece of cake with a friend or save some of it for another day. If you feel like there is too much choice, choose an option that you’ve never had before, or one that you know you love the most; that way you will feel satisfied with your choice.
Stay balanced throughout the day
On the days where we are having a holiday meal, many of us decide to eat lighter throughout the day because we’ll be eating so much later. Although this may seem like a good idea, it could actually cause us to overeat and feel uncomfortable after. Studies show that people who don’t eat when they wake up in the morning may actually snack more and overeat at night, contributing to weight gain. So, instead of skipping meals the day of an event, try having what you normally would throughout the day. When you sit down to eat a holiday “feast”, you may feel less inclined to go for seconds or thirds.
Maintain not gain
If you are currently trying to lose weight, “maintain not gain” is a good goal for the holiday season. Restricting ourselves while the people around us enjoy holiday foods can be more stressful than postponing weight loss for one month. This phrase is also a good thought for people who aren’t trying to lose weight but don’t want to gain after this holiday season. Stay active by going on walks with friends and family after the big meal. Physical activity can help relieve stress and possibly prevent the dreaded “turkey coma!”
Festive Beverages
Eggnog, hot chocolate, festive lattes, apple cider, punch… the holiday drink options are endless. Since sugar sweetened beverages are the primary source of added sugars in our diet, these drinks can easily add to how much calories and sugar we take in each day. For example, one cup of eggnog can have almost 300 calories and 35 g of sugar. If we choose to consume alcohol with it, the number of calories one cup contains will increase significantly. Here are some tips to holiday drinks healthier:
| Eggnog | Mix ½ eggnog with ½ low-fat milk |
| Hot Chocolate | Make a homemade version with low-fat milk, cocoa powder, and a small amount of sugar |
| Apple cider, punch | Dilute with sparkling water or club soda |
| Festive drinks at the coffee shop | Ask for these to be made with skim milk instead of cream or whole milk |
| Alcoholic beverages | Limit how much alcohol you drink to 2 drinks a day for women, and 3 drinks a day for men. For more information about Canada’s low risk drinking guidelines see the following: http://www.ccsa.ca/Resource Library/2012-Canada-Low-Risk-Alcohol-Drinking-Guidelines-Brochure-en.pdf
Alcohol is calorically rich itself, and often comes mixed with sugary syrups or juice. Limit these types of drinks to reduce the amount of extra calories and sugar you’re drinking. |