The year-end holidays bring a mix of joy and challenges when it comes to food. In a recent survey by Orlando Health, a significant portion of U.S. respondents expressed anxiety about their holiday eating. Registered dietitian Sara Riehm guides clients through a six-week lifestyle program to help them navigate this festive time while keeping their health in mind.

Navigating Holiday Eating with Balance and Health

Understanding Holiday Eating Anxiety

Many people feel uncertain and nervous during the holidays as they often involve overindulgence. Clients seeking to improve their health often struggle with how to handle these special occasions. It's a time when they're encouraged to go overboard, leading to a sense of being out of control. But starting with clients around this time allows Riehm to teach them in real-time.

For instance, imagine a client who usually follows a healthy diet but finds it difficult to resist the temptation during the holidays. Riehm helps them understand that it's normal to feel this way and provides strategies to manage it.

The Counterproductivity of Holiday Eating Focus

Stress during the holiday season can lead to weight gain due to higher cortisol levels. Focusing too much on food also takes a toll on mental health. The holidays should be about celebration and gathering, not just about food.

Take a client who is constantly worried about what they eat during the holidays. This constant stress can actually lead to them making worse food choices and feeling worse overall.

Creating a Balanced Plate

Riehm recommends creating a balanced plate by including more nutrient-dense vegetables like salads, roasted vegetables, or green bean casseroles. This leaves room for delicious treats like mashed potatoes and mac and cheese.

For example, a client can have a plate with a generous portion of vegetables along with a smaller serving of their favorite indulgences. This way, they can enjoy the holiday without sacrificing their health.

Incorporating Movement

Even a short walk after a meal can improve insulin sensitivity, which is beneficial for those managing insulin resistance. It doesn't have to be a formal workout; a simple stroll can make a difference.

Let's say a family takes a short walk after their Thanksgiving dinner. This not only helps with digestion but also has a positive impact on their health in the long run.

Managing Special Occasions

Each person's health journey is different. Having a baseline of healthy habits allows for occasional indulgences without derailing progress. By engaging in a cycle of "plan, act, reflect," clients can better handle unexpected situations.

For instance, a client who has overindulged in the past can plan ahead for the next holiday by reflecting on what went wrong and making changes. This helps them stay on track.

Why Not Skip Meals?

Restricting food before a big meal is counterproductive as it makes it difficult to make healthy decisions and can lead to bingeing. Instead, having small meals or snacks throughout the day helps.

Consider a person who skips breakfast before a holiday dinner. They are more likely to overeat later on. By having a balanced diet leading up to the meal, they can enjoy it without guilt.

Against Holiday Detoxes

Rather than resorting to detoxes or cleanses after overindulging, it's better to acknowledge the behavior, reflect on it, and move forward. Compensatory behaviors can lead to disordered eating.

For example, a person who feels guilty after overeating during the holidays should focus on learning from the experience rather than punishing themselves with extreme measures.

Reframing the Relationship with Food

Riehm teaches the concept of a nutrition spectrum. Foods can be categorized as "always," "sometimes," or "rarely" foods. Focusing on the "sometimes" and "always" foods helps maintain a healthy balance.

Imagine a person who used to view all foods as either good or bad. By learning about the nutrition spectrum, they can enjoy a wider variety of foods without guilt.

Introducing Derby Pie

Derby pie is a Kentucky delicacy made by Riehm's grandmother. It's a pecan pie with chocolate and bourbon, indulgent but only made twice a year. It's a special treat that fits into the "rarely" category.

Derby pie holds a special place in Riehm's heart and is a reminder that it's okay to enjoy occasional treats during the holidays.

If you or someone you know is struggling with an eating disorder, you can contact the National Association of Anorexia Nervosa and Associated Disorders helpline by calling (888) 375-7767.