Oh, the holidays….what a love, hate relationship they can create. The holidays are a wonderful time for fun festivities, reconnecting with loved ones, and enjoying good food. Unfortunately, the holidays may also bring about a number of stressors for many individuals, specifically in relation to food.
In the U.S., late fall and winter hold four popular holidays that largely revolve around food, that being Halloween, Thanksgiving, Christmas or Hanukkah, and New Year’s Day. While holiday foods can be exciting, enjoyable, and a social aspect for many individuals, others may find themselves anxious about being surrounded by candy, rich desserts and dishes, and alcoholic beverages. As a registered dietitian nutritionist at Potomac Behavioral Solutions, I have several clients that express increased concerns during the holidays relating to the fear of weight gain, the fear of specific desserts or dishes at an upcoming holiday, and the fear of eating in social settings. Ultimately, they all ask the same question of “how do I survive the holidays?”
While the answer is much more complex and individualized, there are some basic nutrition-related tips that can help! Please note, that your individual providers recommendations are primary and this is not a substitute for any medical or therapeutic advice.
Meal Frequency
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I commonly hear people planning to restrict most or all meals Thanksgiving Day, until dinner time and they eat to the point of feeling “stuffed.” Whether you are struggling with recovery from an eating disorder or just wanting to improve your relationship with food, swinging from starving to stuffed is not optimal for overall well-being.
Restricting your intake can bring on feelings of irritability, depression, anxiety, dizziness, food obsession (aka food consumes your thoughts), and eating disorder related thoughts. Constrastingly, eating till you’re “stuffed” is frequently associated with feeling tired, sluggish, guilty, disgust, anxiety, depression, and a need for compensation (e.g. “I need to go for a run to compensate for this meal” or “I promise my diet starts tomorrow”).
Meal frequency means to eat a meal or snack in a normalized and appropriate frequency to ensure that you are eating enough calories and nutrients throughout the day. This typically looks like three to four meals and one to three snacks per day (your registered dietitian can help you individualize this). Normalized meal timing typically includes meals/snacks every two to five hours, with the average being three to four hours. Therefore, try to regularly eat meals, even during the holidays.
Balanced Meals
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Generally speaking, a balanced meal includes a protein, a starch, a fruit and/or vegetable, and a fat source. A protein source includes plant proteins, meats, seafood, poultry, eggs, and dairy. Starches include anything that is an adequate source of carbohydrates, such as rice, potatoes, bread, pasta, pastries, grains, crackers, and cereal. Fat sources are a little more tricky to identify sometimes because they can be baked into the dish, but some common sources are salad dressing, oil or butter, animal fats, nuts, full-fat dairy products, creamy sauces, oil-based soups or sauces, and dark chocolate. Fruits and vegetables provide important micronutrients (e.g. vitamins and minerals) and fiber for your body. All these components are important in a balanced diet because they allow you to feel energized and satiated, and help with mood stability, muscle recovery, growth, and cognitive abilities.
Hydration
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In the famous words of Spongebob Squarepants… “I NEED WATERRRRRR!” Staying hydrated during the holidays seems like a “duhh” topic. However, with all the festivities, increased work, and busy schedules many people forget to hydrate themselves with water. Caffeinated and (non-) alcoholic beverages, and sweet holiday themed beverages are wonderful, but don’t forget to also drink water. Staying hydrated can help with energy, focus, mood stability, digestion, and hunger and satiety. As a rule of thumb, your urine should look like lemonade. If it looks like apple juice, then go grab your water bottle!
Sleep
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Sleep is important for all aspects of your well being, including nutrition. Being sleep deprived is associated with increased levels of cortisol hormone and anxiety, which can increase your hunger, decrease digestion, alter bowel movements, shift food preferences and cravings towards high fat, sugar, and salty foods, reduce your metabolism and (over time your) alter biochemically lab levels. Therefore, sleep is greatly important for your health, especially during this hectic holiday season!
Mindfulness
Try to schedule some time to reconnect with yourself, more specifically your hunger and satiety cues. I often tell my clients to pick three random times per day, and then check in with themselves to gauge “What is my body trying to tell me?” Questions to ask to bring mindfulness to your meals may include: How hungry/full are you on a scale of one to ten, with one being starving and ten being stuffed to the point of nausea or pain? Are you feeling tension anywhere in your body? Are you hungry for a snack or a meal? If you are noticing hunger, try to think about why types of foods or flavors sound good to you. In addition, when eating a snack or meal, try to notice the smell, taste, and texture of the food.
Self-Compassion
Practicing self-compassion is not easy for many people. Afterall, we are our own worst critics! However, most people can agree they want the best for their loved ones and that they deserve care, love, and enjoyable things in life. Well, you are no different! You don’t have to love yourself to respect and take care of yourself (although if you do love yourself that is an added bonus). Just like the puppy (see picture above above), doing relaxing and enjoyable activities can be a form of self-compassion. Self-compassion encompasses taking care of yourself from a physical, emotional, spiritual, mental, and nutritional perspective. This means eating regular and balanced meals, hydrating with water, reducing anxiety, and staying mindful during eating experiences. It can also mean eating that extra slice of cake or having a salad, or sleeping in or hitting the gym - it’s all based on what is needed for you in that moment (aka listening to your body’s needs). Also, don’t forget to cut yourself some slack, because the holidays can be difficult and you’re doing your best!
