The holidays are a time for friends, family, fun and food. But if you, your relative or friend has diabetes, has had weight loss surgery or heart problems, then the holidays can be stressful and challenging. One man who had weight loss surgery said that he “dreaded Thanksgiving and Christmas,” because the focus was all on food and huge amounts of it.
So how do you, your family and friends enjoy special holiday foods, but not get sick or gain weight?
Here are tips that can help you to eat well over the holidays:
Tip 1 – Plan Ahead
Make a list before going shopping. Include on your list vegetables, fruits, seasoned vinegars, nuts, reduced fat cream cheese and reduced fat sour cream. Do you need flavored water, seltzer water or diet soda? Plan ahead to keep up your exercise routine or participate in other holiday activities like walking at the local mall while shopping. Plan ahead to make sure you have enough medication to last through the holidays. Keep in mind how you want to feel on Jan. 1 as you enjoy the holidays.
Tip 2 – Find Tasty Alternatives
Finding a balance between indulgent foods and healthful choices can make your holidays even more special. Prepare tasty alternatives to the rich, high calorie, foods of the season. For example, you can use sugar blends for baking or egg substitute to reduce calories and fat. Other great alternatives include using lower fat ingredients like skim milk, reduced fat cream cheese, sugar free pudding, low fat yogurt or sugar free jello. You do not have to give up every favorite food that may be high in calories. You can eat smaller amounts of special treats and give away the leftovers.
Tip 3 – Use Smart Ingredients
Show your love to your family by using smart ingredients with big flavor. Simple side dishes are a great way to bring flavor to the holidays. Look for winter salad greens, such as radicchio, that have red or purple in the leaves. Baby spinach and baby kale are other healthy, tender and flavorful options. Vegetables like tomatoes, whether diced, cherry or grape, red peppers or carrots add color and are naturally low in calories. Cranberries and pomegranates are naturally beautiful and nutritious and go great with holiday dishes.
Tip 4 – Eat on Time
Another way to show love during the holidays is to eat on time. For those who have diabetes or who have had weight loss surgery, eating on time can help them to not get overly hungry and overeat. Eating on time can also help to prevent low blood sugar.
Tip 5 – Serve Better Beverages
Beverages are another important holiday treat that you can still enjoy, but in moderation. Regular soda, eggnog, beer, wine and mixed drinks can really rack up the calories. This will cause problems for those will diabetes, high blood pressure and weight issues. Try alternatives! Provide plenty of water, or diet soda, light beer, green tea, flavored water or tea sweetened with Stevia.
Tip 6 – Eat Meaningfully
Eat well, follow family traditions, but pick the things to eat that are most meaningful. For example, have a moderate slice of grandma’s famous pie and skip the cheap breakroom holiday cookies. Rather than a season of free for all, make your food a meaningful part of the season.
What else can you do to show love to others? Take a vegetable or fruit tray to dinners and parties. This is good for you and your loved ones. If a meal is at your home, plan activities such as playing games or taking a walk after a meal. Put the food away after eating and remove the temptation to take seconds or keep snacking.
Keep in mind that your friends and family may have health problems that you do not know about. You may not be the only one who is concerned about food and the holidays.
Remember, the real joy of the holidays is found in family, faith and traditions. With creativity, consideration and compromise, you can still have a very merry and healthy Christmas. May you have the healthiest and happiest season ever!
Mercy clinical nutrition dietitians are available at Mercy Hospital Carthage on the McCune-Brooks Campus, 3125 Dr. Russell Smith Way. They can be reached at 417-359-1359.
