The holidays can be a lot. And many of us end up eating our way through them — at work parties, friends' houses and family get-togethers. But your holiday feasting doesn't have to come with a side of guilt. You might just need to reframe how you've traditionally approached holiday meals.
On Thanksgiving alone, the average adult in the US takes in upwards of 4,500 calories.
All of that indulgence tends to spike cholesterol levels, according to researchers who found people's cholesterol levels were highest in the first week of January, correlating with about 6 weeks of holiday celebrations.
High cholesterol puts you at greater risk for heart disease and stroke. But because it doesn’t come with obvious symptoms, especially in the early stages, we don’t see it happening, which makes it even more dangerous.
Because we don't see our cholesterol, people tend to feel more motivated to eat healthy by what we can see: numbers on a scale — and how we look in our clothes. No matter your motivations, here are 5 tips for guilt-free holiday meals this season.
1. Drink Up!
Water and other unsweetened beverages, that is. Staying hydrated is great for all of your body's systems. It helps maintain your temperature, lubricate your joints and eliminate waste. Most importantly for holiday time, staying hydrated can help you feel full — and keep you from reaching for more food. Wins all around!
As you're drinking, try not to go overboard with alcohol, even though the celebrations just keep coming at this time of year. Alcohol is high in sugars and calories. So instead of that fall-themed cocktail, opt for a vodka and soda or white wine. And keep serving size in mind: one serving of alcohol amounts to one 12-ounce beer, one 5-ounce glass of wine, or one glass of spirits at 1.5 ounces.
2. Focus on Fiber.
Veggies are key, though fruits count, too. Vegetables tend to be low in sugar and are great at helping you feel full. Fill your plate with asparagus, broccoli, salad and more. Often, casseroles contain vegetables, but try to eat the veggies in their pure form. If that doesn't sound tempting, try spicing them up with herbs and — you guessed it — spices.
And bonus: The fiber from vegetables helps keep cholesterol levels low and your heart healthy — a counterbalance to some of the other foods you might dig into this holiday season.
3. Eat Strategically.
Plan ahead — you don’t want to let yourself get too hungry. If you do, you'll risk overeating or letting the poor decisions sneak in.
Don’t skip meals just to cut calories. Instead, try eating smaller portions throughout the day. That will keep you from piling your plate in a hunger-fueled panic.
You can also keep protein-heavy snacks on hand. They pack a punch and will keep you feeling satiated. Trail mix, veggies and yogurt, and hard-boiled eggs are great examples.
4. Get Creative with Substitutions.
Baked potatoes loaded with butter. A plate turned into a dessert mountain. Fried everything.
You can still enjoy the holiday feasts even if you're making tweaks to the traditional menu. Try skim milk in place of cream and low-fat plain yogurt instead of sour cream. Add flavor with cinnamon, vanilla or peppermint instead of butter and sugar. And opt for baked foods in place of fried.
So much of what we eat is habit-based, and the best way to pick up new habits is simply to start them — even during the holidays.
5. Think Positively.
Eating healthy during the holidays doesn’t mean saying no to everything you love. It's about focusing on what you can have, not on what you’re missing out on.
Pay attention to portion sizes (e.g., gravy to taste, not until your plate is a pool), and let yourself have that spoonful of casserole — just balance it with a hefty serving of salad greens.
It's tough to make healthy food choices even during non-holiday times. So give yourself grace. Remember that exercise can ward off those guilty feelings, too. Throw on your sneakers after a big meal, and head outside for a walk or to the gym for some weightlifting.
And if all else fails, we have New Year's resolutions for a reason!
Take Action!
One of the best ways to eat healthy during the holidays is to give yourself an eating buddy. Share this story with someone you’d like to eat healthy with at this year's holiday celebrations, and do your best to keep each other in check. Then, make a New Year’s resolution to schedule your annual physical.