For individuals on a weight loss journey or attempting to stay healthy, the holiday season can feel a bit like a danger zone for unavoidably falling off your diet. From endless casseroles filled with tons of calories to the coveted pumpkin pie we all know and love, there are plenty of opportunities to increase your calorie (and sugar) consumption. In fact, nearly two-in-five (39%) Americans worry about how much they're going to eat over the holidays, according to a new national survey from Orlando Health.
“Holidays come around once a year, and indulging in a few traditional foods and favorite recipes that may have a little extra sugar or fat is not going to affect your health or derail your healthy habits,” said Sara Riehm, RD, LD/N, CSOWM, a specialty registered dietitian at the Orlando Health Center for Health Improvement. “In fact, I see a lot more anxiety about weight gain than actual weight gain from my patients around the holidays.”
While overindulging and binging all of your favorite desserts for weeks on end during the holiday season may cause you to put on a few extra pounds, Riehm wants to remind people that you don't have to go to extremes to enjoy a few holiday treats.
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For example, 25% of survey respondents stated they think they should skip meals before a big holiday gathering in order to save calories, something Riehm states can actually lead to binging more calories. Instead of skipping breakfast the morning of Thanksgiving, for example, have a well-balanced breakfast high in protein and healthy fats. This could look like a Greek yogurt bowl topped with granola and fruit or a few over-easy eggs with a side of avocado and turkey bacon.
“It’s a lot easier to make healthier decisions when we’re not hungry. Having a light meal that includes satiating nutrients like protein and fiber before a party will help you feel fuller and make mindful choices about what you’re eating,” Riehm said. “When you fill your plate, go ahead and have a helping of that special food you’ve been looking forward to, but also balance it with nutritious options like a vegetable or fruit salad.”
