In almost every culture around the world, the holidays is a time of overindulgence in food, alcohol and family. A Holiday is a time to enjoy the company of friends and family and no one wants to feel restricted or left out of the celebration. We also don’t want to leave the holiday feeling bloated, tired and like you’ve fallen off the wagon completely. This is your nutritionist’s guide on how to navigate eating healthy during the holidays!
Follow these few simple rules to the best of your ability.
Foods to eat your heart out, with no guilt:
- Brussel Sprouts
- Yams/Sweet Potatoes
- Green beans
What to enjoy:
- Turkey – great lean protein!
- Gravy – In moderation, don’t smother your plate, but the fats will balance your blood sugar.
- Pumpkin Pie or Dessert – moderation is key – Here is permission to enjoy a small piece of dessert, so enjoy it!
- Wine – Wine is fine in moderation- watch how much you are consuming.
- Beer – Same as above, though beer is carbonated so may cause some bloating.
What to skip:
- Appetizers – Don’t fill up on carb-rich or deep-fried appetizers. Finger foods are easy to overeat, so save the room for a nutritious dinner.
- Buns/ Bread – No nutritional value, you can skip this one.
- Cranberry sauce – high in sugar.
- Mashed potatoes – white potatoes with skins removed are simple carbohydrates and break down rapidly into sugars – try skipping this one and filling your plate up with vegetables while saving some of those sugars for a fine piece of dessert.
- Stuffing – I know it’s a favorite but it’s high in simple carbs – try and skip this one or have very small amount.
- Pasta Salads – White pastas are simple carbs, best to avoid.
- Sugary Cocktails – Cocktails, high is sugar are empty calories that you can end up consuming more than you think. Switch up the sugar mixes with water, sparkling water or drink straight. 🙂 If you are a mixologist, you can have a drink made with sparkling water, freshly squeezed lime or lemon, your drink, and a splash of juice, or have a classic martini!!
Be mindful of how much you are eating and don’t over indulge. This is a guide and can be tailored to your likes and what suits yourself – if stuffing is your favorite can’t-miss dish – then enjoy it in moderation and skip out something else like dessert.
The key to everything is moderation – Have the ability to navigate the copious amounts of food and drink and have the confidence to choose from the foods that serve you, while still enjoying the holidays with family and friends.
Carmyn Ferguson – Registered Holistic Nutritionist
You can find more about Carmyn and her services on her website: feedhealthnutrition.com I began my education in the nutrition field 5 years ago in search of the answers to my own health concerns. I unexpectedly found my passion in educating and working directly with clients both in one-on-one and group settings. I enjoy sharing my passion on using food to heal the body instead of harming it and seeing my clients transform not only physically but also mentally. Through my own struggles, I am able to understand the confusion around food and health. If you are ready to make a change I would love to be a part of it! Healthfully yours, Carmyn