Elevate Physical Theraphy & Fitness

Holiday Eating Tips from a registered dietician

HOW TO STILL ENJOY THE HOLIDAYS  WITHOUT RUINING YOUR NUTRITION

Casey Thomas R.D. | caseythomasrd@gmail.com

Today, I’m going to provide you several strategies that will allow you to still enjoy your holiday food without having it set you behind on your goals. 

Even a bodybuilder with the strictest of diets can tolerate an indulgent meal 1x/month.  For people like us, we can do it 1-2x/week while dieting and still be fine, as long as we  are mindful about what we choose. 

Here’s what I want you to do: 

Strategy #1 – Don’t Skip 

I know many people who skip their earlier meals before a holiday feast in an attempt to  offset the calories they plan on eating. However, all this does is make you hungrier.  Then you binge, and eat even MORE calories than if you hadn’t skipped your earlier  meals.  

My recommendation? Eat a hearty snack before – something like vegetables and  hummus, an apple with nut butter, or a turkey roll-up.  

Strategy #2 – Out of Sight, Out of Mind 

Don’t post up next to the treat table or hang out in the kitchen! You know you’ll end up  snacking. 

Strategy #3 – No Liquid Calories 

I know there’s going to be all sorts of liquid calories – juices, eggnogs, sodas, etc. (see  next section for alcohol strategies) – and they are the most dangerous items. They  provide zero nutrients, zero satiety, and the most calories. I’d rather you save the  calories for your favorite dessert than chug a few sodas. At least the dessert will have  some nutrients (however small). More importantly, solid desserts will also give you  some satiety cues.  

What’s so special about drinks anyway? You can get a Coke anytime, but you only get  that signature dessert once a year!

Strategy #4 – Don’t Binge Drink 

Binge drinking is not conducive for a long and healthful life. If you’re still doing it  regularly, you need to grow up. Alcohol provides a whopping 7 kcal/g and is frequently  paired with sugar. You’re basically ingesting a fluid that gets converted directly into fat  (not to mention the other downsides, like suppressing your inhibitions and increasing  your appetite). 

The rule of thumb for drinking is this: if you felt it the next morning, you drank too much. 

For those of you who need to be serious about your diet – don’t have more than two (for  men) or one (for women) drinks on those occasions. 

Pro Tips:  

  • Avoid mixed drinks and go for spirits. They have the fewest calories.  
  • Eat less fat if you plan on drinking. Alcohol suppresses fat metabolism, meaning  the fat you eat becomes fat. 
  • Don’t train and drink alcohol on the same day – you will ruin your effort. You  need quality nutrients post-training. Far better to train hungover than to drink  after a tough session.  

Strategy #5 – Make the Core of Your Meal Be Boiled/Steamed Vegetables and  Lean Protein 

Note: This strategy is for those of you who need to be really strict with your diet. 

Be careful with your sauces and carbs if you decide to include them. Carbs are the  toughest to gauge and have the most ‘sneaky’ calories added in.  

Strategy #6 – Take a Break Before Seconds 

I know the food was delicious. I know you want more.  

Pace yourself.  

Satiety cues can lag behind, especially when eating the hyper-palatable (i.e., very tasty)  foods common to the holiday season.  

My recommendation? Take 10-20 minutes after your first plate to give your body some  time to realize it’s full. And if you still want seconds after that, go for it. 

Strategy #7 – Don’t Be Afraid to Leave Food on the Plate 

Listen to your body and don’t eat if you’re no longer hungry. Important note: ‘No longer  hungry’ is very different from ‘food coma’! 

And don’t worry about missing out – save leftovers. 

Strategy #8 – Have a Good Support Network 

People who diet without support from their loved ones fail. People who turn anti-social  when they diet also fail. 

You owe your support network honesty. Explain to them what you’re doing with your  nutrition, and also tell them why you are doing it. Explain to them the importance of your  goal.  

But please keep in mind that relationships go both ways. While they should be  supportive of you, you still need to be supportive of them. Ask them what they need  from you to maintain a healthy relationship.  

And please, please, please – don’t look down on them if they decide not to also follow  your diet! YOU are the one who chose to go on this nutrition journey. Don’t act entitled.  

The main goal when dieting should be to have the smallest negative impact on your  friends and family.  

Strategy #9: Food is Only One Part of Your Life 

Nutritionists like to think nutrition is all there is to life. They push the ‘all-or-none’  mentality.  

I disagree.  

I believe it’s about being happy and being as healthy as you can be to do all the things  you want to do in life. 

Can I find any nutritional redemption in my Mom’s fresh baked cookies? Not really, but  that doesn’t mean I’m going to turn one down when I’m visiting my family for a holiday. 

I’m trading a bit of food quality for some happiness. I know it, and I don’t feel guilty  about it. 

You know what junk foods are. I don’t need to give you a list. You need to weigh your  danger foods against what you want out of life, and if your danger foods are stopping you from getting what you want, then you definitely need to change something  about them.

The main point I want to get across here is that you need to be intentional with your  food. It should always serve a purpose. Is this meal chosen to be healthy for you?  Great. Does it contain some junk items but was chosen for happiness? Still great.  Doesn’t matter, as long as it was chosen.  

Don’t be one of those people who has a cookie, feels guilty, falls off the wagon, and  binges the entire weekend.  

Instead – choose to have a cookie, feel happy, and move forward. 

I like to say that the most important meal of your life is always the next one. You can’t  do anything about your past meals. You’ll never meet a future meal. The only meal  you’ll ever see is the next one. So be intentional with it.

There you have it. Try out some of these strategies this holiday season and let me know  how it goes!  

I want to close by saying that I know this year has been filled with a lot of ups and  downs. I truly wish you the best and I hope this year’s holidays are filled with joy and  happiness.