{"id":25945,"date":"2021-12-23T09:10:27","date_gmt":"2021-12-23T14:10:27","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=25945"},"modified":"2025-01-16T17:37:57","modified_gmt":"2025-01-16T22:37:57","slug":"5-tips-for-healthy-eating-over-the-holidays","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/5-tips-for-healthy-eating-over-the-holidays\/","title":{"rendered":"5 tips for healthy eating over the holidays"},"content":{"rendered":"

It\u2019s the most wonderful time of the year \u2014 and also the most gluttonous. If you\u2019re getting together with friends and family over the next few weeks, chances are you\u2019re also dodging a constant stream of baked goods, charcuterie boards, and rich, delicious foods. Your mouth may be watering just thinking about it, but overindulgence can leave you wishing you\u2019d eaten more healthfully over the holidays. Here\u2019s how to enjoy those holiday spreads without derailing your usual diet.<\/p>\n

Make sure to manage food allergies<\/h3>\n

Whether you\u2019re hosting or guesting this holiday season, allergy awareness should be part of the equation. If you\u2019re having people over, make it a point to ask your guests about any allergies or food intolerances such as celiac disease. Allergy flashpoints like peanuts, tree nuts, and shellfish are often present in holiday dishes.<\/p>\n

If you do have party-goers with anaphylactic allergies, leave those ingredients off your menu entirely, or warn the affected parties in advance that they\u2019ll be present to avoid any allergic reactions. And don\u2019t forget to let other guests know about serious food restrictions if you\u2019re asking them to bring dishes.<\/p>\n

If you\u2019re the one with an allergy or are bringing a child with one to a holiday party, plan ahead. Let your host know in advance and ask if the allergen will be present. If they can\u2019t guarantee that they\u2019ll be leaving it out, bring your own snacks. It\u2019s hard to get kids to be allergy alert, especially in a festive environment, and unaware relatives or those who choose not to follow allergy guidelines might have their own ideas about what your kids should eat.<\/p>\n

Bringing your own treats can go a long way to counteract this. If your child knows you have a whole box of allergy-safe chocolate, they\u2019re going to be sticking to you like glue instead of hovering around the dessert table. If you\u2019re attending a sit-down dinner and grandma insists on stuffing her turkey with pine nuts, you can even go as far as bringing your own meal.<\/p>\n

Last of all, and most crucially, make sure your epinephrine autoinjector (also known as an EpiPen) goes everywhere you go and is always easily accessible. If you\u2019re with other family members, let them know where you keep it too. And if you haven\u2019t already, make sure all family members know how to spot the symptoms of anaphylaxis<\/a>\u00a0and correctly use an epinephrine autoinjector.<\/p>\n

Keeping your gut health on track over the holidays<\/h3>\n

Those rich holiday foods and sugary baked goods don\u2019t just affect your waistline, they can also wreak havoc on your gut health. A healthy gut is one that\u2019s full of different bacteria, and drastic changes to your diet \u2014 like the kind that happens over the holidays \u2014 can upset the balance of your gut\u2019s microbiome. This can result in everything from headaches<\/a> to fluctuations in mood<\/a> to skin problems<\/a>. And that doesn\u2019t include the more immediate physical issues to your digestive system either like constipation, bloating, gas, and diarrhea.<\/p>\n

To keep your gut healthy, take stock of what you\u2019re ingesting and try incorporating probiotic supplements into your daily routine. On days you know you\u2019ll be overindulging when you\u2019re out, create a good foundation at home. And once you\u2019re out, aim to make mindful choices.<\/p>\n

Choose whole foods, fruits, and veggies over heavily processed and sugary options. Even the most decadent holiday spreads afford you options \u2014 try to steer clear of overly processed treats like pigs in a blanket in favour of minimally processed options. There may not be a big caloric difference between hot dogs wrapped in store-bought dough and a hunk of blue cheese, but gut-wise there is.<\/p>\n

Intermittent fasting and the holidays<\/h3>\n

Intermittent fasting involves compressing the number of hours you eat during the day such as restricting yourself to eating between noon and 8pm instead of the usual 7am to 8pm. Research suggests that intermittent fasting may offer a number of benefits<\/a>. But if you haven\u2019t already started doing it, the holidays may not be the best time to start.<\/p>\n

If you\u2019re new to intermittent fasting, you might not have figured out the full range of effects it has on you. You could end up at a holiday gathering on an empty stomach, which is a surefire recipe for overeating. Intermittent fasting might also push you into drinking on an empty stomach, which accelerates your bloodstream\u2019s absorption of alcohol<\/a>.<\/p>\n

This puts you at risk of getting drunk more quickly, even if you\u2019re drinking the same amount of alcohol. This not only makes you more likely to get sick, but it can also have consequences for driving over the legal limit.<\/p>\n

If you\u2019re already familiar with intermittent fasting, try to break your fast with a nutritious and filling meal before heading out for a holiday shindig. And, as always, watch your alcohol consumption until you\u2019ve eaten properly.<\/p>\n

Sticking to the keto diet over the holidays<\/h3>\n

Festive meals get a bad rap, but holiday dinners actually can work nicely with certain diets \u2014 especially the keto diet. If you\u2019re on the keto diet right now, a traditional Christmas dinner, for example, leaves you with some great options. As long as you stay away from the stuffing and mashed potatoes, vegetables, turkey, and mashed sweet potatoes are all acceptable on the diet. Hold back on gravy and cheese sauce though \u2014 both of them require flour to achieve that thick roux mixture.<\/p>\n

Even with a number of options, sticking to a diet during the most decadent time of the year can be hard. Remind yourself of why you\u2019re dieting in the first place by running through the benefits to yourself ahead of time.<\/p>\n

Keto is effective at reducing fat, especially belly fat. Beyond that, it\u2019s one of the only diets that can reliably lower blood sugar<\/a>, and therefore insulin levels. If you\u2019re on the keto diet to treat pre-diabetes or diabetes, remind yourself about the health consequences of going off your plan.<\/p>\n

Whether you\u2019re trying to stick to a diet or just want to make the holidays as healthy as possible, here are some tips to keep in mind.<\/p>\n

1. Plan ahead<\/h3>\n

If you\u2019re heading out for some holiday feasting, make sure you\u2019re not going on an empty stomach. While skipping breakfast and lunch before heading to grandma\u2019s Christmas dinner might seem like a good idea, it\u2019s not. It\u2019s hard to make good decisions when you\u2019re hungry, and your rumbling tummy will drive the boat. Keep yourself from overeating by eating a light but filling meal before you head out for a holiday feast.<\/p>\n

2. Watch what you drink<\/h3>\n

If you start looking forward to eggnog season at the first twinge of cool air, this is especially important. One eight-ounce glass of eggnog alone can weigh in at a whopping 360 calories and 23 grams of sugar. And that\u2019s before you spike it with a little tipple. Even a glass or two of wine or holiday punch can add up, and all without filling you up.<\/p>\n

There\u2019s no shame in indulging in a drink or two from time to time, but overdoing it can leave you feeling bloated and struggling with additional weight. Decide how many drinks you\u2019ll be having ahead of time and stick to your limit.<\/p>\n

3. Balance out your diet<\/h3>\n

Knowing that you\u2019re going all-in on the festive feasting doesn\u2019t mean limiting yourself to salad the rest of the month. It\u2019s worthwhile, however, to aim for a little balance in your diet when you can.<\/p>\n

If you can\u2019t control yourself around your friend\u2019s famous Yorkshire pudding, go easy on the simple carbs leading up to the party and make sure you\u2019re taking in enough fibre from fruits and vegetables. A packed holiday calendar will derail you less if you tweak your diet slightly to compensate for it.<\/p>\n

4. Don\u2019t socialize at the snack table<\/h3>\n

While congregating around the food is natural, it\u2019s also a recipe for overeating. Socializing while staring at a delicious spread makes you more likely to overeat or eat mindlessly.<\/p>\n

Instead of setting up shop next to the stuffed dates and sticky buns, grab a small plate and make your way across the room \u2014 or better yet, into another room. You can always head over to the refreshments if you\u2019re feeling peckish. And, it\u2019s a great way to end a conversation that\u2019s been going on too long.<\/p>\n

5. Go easy on yourself<\/h3>\n

A lot of people overdo it during the holidays \u2013 it’s pretty hard not to. Shame and guilt can get bound up with eating habits, but weight loss and what you eat don\u2019t determine your worth as a human being. If you find yourself upset about overindulging over the holidays, pause and give yourself a break. Instead of being upset about past behaviour you can\u2019t change, take stock of what\u2019s in your control and use that to get back on track.<\/p>\n

While it might seem smarter to drastically curtail your caloric intake to make up for past behaviour, that\u2019s likely to lead to hunger and more overeating. Instead, plan for some healthy meals that will fill you up but also replenish you nutritionally. It might take some time to get back on track nutritionally, but slow and steady is often a better choice. One off-day, off-week, or even off-month isn\u2019t the end of the world.<\/p>\n

If you struggle with healthy eating even without the holidays, you might benefit from seeing a registered dietitian. Registered dietitians are trained food and nutrition experts. They’ll assess your health and dietary needs and develop a food plan to suit your taste and your budget.<\/p>\n

Maple lets you see a registered dietitian from your phone, computer, or tablet when it\u2019s convenient for you. Speak to a registered dietitian today<\/a> to take control of your nutritional journey.<\/p>\n

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/em><\/p>\n

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s the most wonderful time of the year \u2014 and also the most gluttonous. If you\u2019re getting together with friends and family over the next few weeks, chances are you\u2019re also dodging a constant stream of baked goods, charcuterie boards, and rich, delicious foods. Your mouth may be watering just thinking about it, but overindulgence…<\/p>\n","protected":false},"author":12,"featured_media":26085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[7381],"tags":[],"acf":{"image":{"ID":26085,"id":26085,"title":"blog-pcos-diet_(1)","filename":"blog-pcos-diet_1-scaled.jpg","filesize":214696,"url":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-scaled.jpg","link":"https:\/\/www.getmaple.ca\/blog\/5-tips-for-healthy-eating-over-the-holidays\/blog-pcos-diet_1\/","alt":"","author":"23","description":"","caption":"","name":"blog-pcos-diet_1","status":"inherit","uploaded_to":25945,"date":"2021-12-20 14:11:45","modified":"2021-12-20 14:11:45","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.getmaple.ca\/wp-includes\/images\/media\/default.png","width":2560,"height":1049,"sizes":{"thumbnail":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-300x123.jpg","medium-width":300,"medium-height":123,"medium_large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-768x315.jpg","medium_large-width":768,"medium_large-height":315,"large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1024x420.jpg","large-width":1024,"large-height":420,"1536x1536":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1536x629.jpg","1536x1536-width":1536,"1536x1536-height":629,"2048x2048":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-2048x839.jpg","2048x2048-width":2048,"2048x2048-height":839,"square1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1200x1180.jpg","square1200-width":1200,"square1200-height":1180,"square600":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-600x600.jpg","square600-width":600,"square600-height":600,"square300":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-300x300.jpg","square300-width":300,"square300-height":300,"square200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-200x200.jpg","square200-width":200,"square200-height":200,"square100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-100x100.jpg","square100-width":100,"square100-height":100,"feature1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1200x600.jpg","feature1200-width":1200,"feature1200-height":600,"feature1100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1100x500.jpg","feature1100-width":1100,"feature1100-height":500,"feature800":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-800x400.jpg","feature800-width":800,"feature800-height":400,"feature400":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-400x200.jpg","feature400-width":400,"feature400-height":200,"facebook1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1200x630.jpg","facebook1200-width":1200,"facebook1200-height":630,"medium_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-1200x492.jpg","medium_retina-width":1200,"medium_retina-height":492,"large_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2021\/12\/blog-pcos-diet_1-2360x967.jpg","large_retina-width":2360,"large_retina-height":967}},"intro_text":"","meta_description":"The holiday season can impact your diet and food allergies. 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