Eating Well Throughout the Holidays

In many different cultures and in diverse holiday seasons, people sometimes tend to throw nutritional caution to the wind when celebration is in order, and while there’s certainly nothing wrong with the occasional indulgence, overdoing it can lead to a multitude of problems. From sudden unwanted weight gains to fatigue, indigestion, and even an increased risk of certain medical concerns such as heart disease, unhealthy holiday eating can put a great deal of strain on the body and the mind. Making a commitment to eat well while holiday are in full swing may seem like too great a challenge at first, but there’s no need to turn to highly restrictive diets or to miss out on favorite seasonal dishes. By keeping a close eye on how foods are made, where they’re sourced from, and how much is consumed, people can minimize the negative effects of holiday feasting without making any unpleasant sacrifices.

     As important during holiday periods as it is throughout the year, creating a nutritional plan that includes balanced contributions from many food groups is essential for staying healthy. When holiday cooking gets underway in many homes, excesses of sugars, fats, and grains may fill refrigerators and top the tables, and it’s a good idea to counter these items with offerings from the fresh fruit and vegetable groups, as well as dairy products and legumes. Creating such a balance is fairly easy; rather than indulging in heavy carbohydrates and starches and feeling guilty afterwards, holiday diners can simply ensure their meals also include fruits and vegetables, eggs, meat, and other sources of protein to help round out the nutritional profile. Though some holiday dishes may seem especially scandalous in terms of healthy eating, it’s usually alright to enjoy the occasional treat so long as other, healthier choices aren’t neglected.

     Seasonal produce can often play a helpful role in ensuring that holiday meals are balanced. Even eaters who aren’t fond of traditional holiday fruit or vegetable dishes can find flavorful offerings from the earth by checking out a local farmer’s market and exploring the taste and recipe possibilities of seasonal produce. From iron-rich leafy greens in winter to fresh, bright berries in the spring, there are scores of natural products capable of enhancing holiday nutrition when seasonal highlights are browsed and tried. Though many families insist on producing the same dishes every year at holiday celebrations, experimenting in the kitchen and incorporating readily available fruits and vegetables can create surprising holiday table successes that help keep things flavorful without limiting healthy eating choices to boring or unflavored family standards.

     A common culprit in many holiday spreads is fat. While fats come in a variety of types, some of which are highly prized for their ability to support, rather than detract from, overall health, most indulgent holiday dishes use saturated fats and oils that aren’t especially nutritious. There are many opportunities to cut down on fat when cooking for holiday feasts, and to substitute poor fat choices with those that are more beneficial. Using unrefined oils such as olive and corn can boost nutritional benefits in recipes that call for processed vegetable oil or margarine, and selecting salmon and other omega-3-rich fish instead of fatty meats for main dishes can take some of the nutritional deficit out of holiday eating. Of course, it’s also a wise idea to keep fat content realistic when cooking and snacking during the holidays. Though preparing several dishes rich in fat may be a standard practice, there’s no reason why health-conscious holiday revelers can’t include leaner meals and encourage a less fattening festive spread.

     It’s not only the ingredients in certain holiday dishes that are responsible for expanding waistlines during certain times of the year, however. One of the most prominent practices in holiday eating is that of over-indulging. Certainly, when multiple home-cooked dishes are on the table and snack trays are bustling with favorite treats, it can be easy to eat a few too many items. Still, making the effort to curb this particular practice can go a long way towards lessening the damage that holiday eating can deal to weight loss goals or fitness plans. There’s no need to starve during the holidays, or to insist on eating tiny portions. After all, the body still needs a steady and well-chosen source of nourishment. Instead, it’s a good idea to pay attention to how the body feels during holiday eating, and to simply stop when the message is sent that the stomach is full.

     While the holidays are often blamed for adding inches and pounds to people’s figures, certain tendencies in holiday eating and cooking are the true culprits. By staying aware of these issues and making smarter choices, it’s easy to avoid gaining unwanted weight around the holidays.