Holiday Eating
By Marissa Donovan
16 November 2018
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CHANGE THE WAY
YOU THINK ABOUT



T
he holiday season is an
exciting time — from catching
up with family and friends
to delicious eats and giving
thanks. But it can also be a stressful
time. Staying healthy during the
holidays (and throughout the year)
goes beyond tracking numbers on a
scale. Checking in with your body and
mind — focusing on self-care — is the
best thing you can do for yourself.

GRACE IS MORE THAN SOMETHING
YOU SAY BEFORE EATING
are available anytime you feel like
making them. Thwart the fear of not
having a holiday dish by making plans
to make it the next month.

BUILD A BALANCED TABLESCAPE
If plates need to have a balance of fruit,
veggies, whole grains, lean protein and
healthy fat, then tables do too. Hosts
should include dishes that feature each
of these groups. If you’re bringing
something to a party, bring a vegetable
dish. They are often left off or limited
in table planning. And when making
your plate, start with the vegetables to
keep from running out of room on the
plate and skipping the veggies entirely.

well, snacking. Instead of mindlessly
munching, put your food on a plate
and walk away. Use the smallest plate
available and never “save up calories”
by fasting all day.

Instead, try to slow your eating pace. If
you can, pace yourself with the slowest
eater at the table or put your fork down
between bites. Buying this extra time
makes you conscious of your body
and more likely to know exactly when
you’ve had enough.

KEEP SNACKS ON HAND
Offer grace to someone new this holiday
Hunger can strike at any moment,
season: yourself. Your eating will not
especially when traveling, shopping or
be perfect. It’s OK to indulge in holiday
working. Packing a snack in
favorites and spend the day
your bag before you’re hungry
curled up in front of the
makes it easy to choose
fire. Lingering in guilt over
“THE PEOPLE WHO HAVE THE BEST SUCCESS
something that will actually
every cookie you eat is not
REACHING THEIR HEALTH GOALS HAVE A
do the job. Planning and being
healthy and can actually
BALANCED, REALISTIC APPROACH.”
prepared is half the battle
lead to worse behaviors like
when it comes to balanced
overeating. Be fair to yourself!
snacking. Simple snacks like
nuts, seeds, whole fruit or
EMBRACE THE FLAVORS OF
DROP THE “ALL OR
granola bars are easy to stash in your
THE SEASON
NOTHING” MENTALITY
bag or your car.

It’s easy to add fresh fruits and
You can go for a run, drink a green
vegetables to meals when there’s fresh, Having a healthy holiday season goes
smoothie and eat apple pie all in one
beyond swapping in cauliflower mashed
seasonal produce to inspire you. Roast
day! Healthy eating doesn’t mean a
potatoes or running a turkey trot. It is
some sliced delicata squash with olive
week of abstinence followed by a week-
about recognizing what you need to be
oil, salt and pepper for a hearty side
long binge. The people who have the
your best self. Some days, that might
dish that bridges fall and winter. For
best success reaching their health goals
mean prepping your lunches to save you
a tasty dessert, combine sliced apples,
have a balanced, realistic approach.

time and stress. Other days, it may mean
lemon juice and cinnamon in a slow
Extending the holiday season into
carving out some alone time before the
cooker to make homemade applesauce
multiple days of poor eating will leave
holiday festivities begin. Many of us,
(add water for moisture!). Spruce up
you feeling drained.

especially parents, focus so much on
your holiday beverage or morning
tending to others that we often forget to
PICK THE DISHES YOU
yogurt with
care for ourselves. Show yourself some
TRULY ENJOY
colorful pomegranate seeds.

love this holiday season by taking care
Is Grandma’s sweet potato pie
of your body and your mind.

Buying in-season produce can lead
something you look forward to every
to trying new foods at their very best
Marissa Donovan, MS, RD, LDN is a
year? Have a slice. Is there another dish
— when they’re freshest and most
D.C. area resident, registered dietitian and
on the table you could take or leave?
flavorful. You’ll also save money!
in-store nutritionist for Giant Food. Giant’s
Then leave it. Have the foods you truly
in-store nutritionists offer one-on-one
enjoy, and only those. Not only will
DON’T BE FOOLED INTO
counseling, store tours and community
you have a better experience, but it can
OVEREATING classes aimed at improving the health of
save you from overeating. As you look
customers and the community. For more
At any party, standing around the
at those dishes you’re skipping, just
information, visit giantfood.com/nutrition.

appetizer or snack table just leads to,
remember that those “holiday” dishes