Healthy Eating and the Holidays: 6 Tips for Nutritious and Tasty Meals

With the holiday season just around the corner, it's time to plan those festive menus. How can we make traditional holiday meals nutritious yet still satisfying without overindulging? Discover realistic strategies for nutritious and tasty holiday meals from Penny Crumpton, Registered Dietitian, with Cone Health Nutrition & Diabetes Education Services at Reidsville.

1. Start with Whole-Foods

When revamping your holiday menu, make fruits and vegetables the star dishes for more whole, plant-based foods that are rich in fiber and micro-nutrients.

• Sweet potatoes instead of white potatoes.

• Acorn squash or butternut squash.

• Turnip greens or collard greens.

• Whole grains like quinoa.

• Lentils or dried beans.

When baking or cooking recipes with fats and sugar, try these swaps: plant-based margarine for butter, applesauce or pureed bananas for heavy cream. Try testing out these modified recipes ahead of your gatherings!

2. Use Nature's Candy

Dessert is a holiday favorite, but it often comes with a hefty dose of granulated sugar.

• Fruits that are naturally sweet, like apples, dates, prunes, or persimmons make beautiful desserts.

• Try monk fruit, honey, or maple syrup instead of granulated sugar in recipes.

• Cut the amount of sugar in your recipe by a third. Most people won't even notice the difference.

These changes allow you to still enjoy the sweetness of the season without the added sugars affecting your blood sugar and waistline.

3. Stop 'Saving Calories'

It's common for people to crash diet or skip meals before a big holiday feast to "bank up" calories. But this can lead to going into the meal overly hungry and overeating.

• Plan smaller, more frequent, high-quality meals around the big one.

• Focus on filling up with fiber and protein from whole foods (instead of processed bars), like apples with peanut butter or veggies with hummus.

• Stay hydrated! Drink 16 ounces of water before your meal to help you feel full and manage blood sugar.

4. Plan for Multiple Holiday Celebrations

When you have back-to-back gatherings, strategy is key:

• Know what meals you'll be eating, what time and where.

• Decide where you want to spend your "energy." Will you focus on the main course at one meal and the sides at another?

• Fill your plate with the healthier options first—vegetables, fruits, and heart-healthy stuff. This will naturally leave less room for the heavier dishes that often cause guilt.

5. Practice Mindful Eating

Prevent overeating with these strategies:

• Focus on fellowship. Remember the purpose of the holiday is to give thanks and enjoy time with loved ones, not just to eat.

• Slow down! Chew your food slowly, put your fork down between bites, and engage with your loved ones.

• If you feel the urge to snack after the main meal, don't panic. Make sure you are not just thirsty, have a few bites of dessert instead of a whole slice, or, better yet, get away from the kitchen! Distract yourself with a game or go for a walk.

6. Know Food Safety Rules

Don't let unsafe food ruin your post-holiday enjoyment!

• The Two-Hour Rule: Perishable food should be attended to (refrigerated or disposed of) within two hours of being cooked.

• Do not put hot food directly into the refrigerator. This raises the internal temperature of the fridge, putting other foods in the "danger zone" for bacteria growth. Separate large quantities of food into shallow pans to bring the temperature down quickly before refrigerating.

• Leftovers are typically good for three to four days in the refrigerator.

• Always ensure you reheat leftovers to an internal temperature of 165°F.

Special Considerations for Diabetes and Heart Disease

Individuals with diabetes or heart disease should especially focus on whole, plant-based foods and try to eliminate processed foods and heavy casseroles (like mac and cheese or high-fat, high-carb sides).

By sticking to whole foods, you can still enjoy a lot of good food while controlling blood sugar and cholesterol levels. Remember that drinking more water can also help lower blood sugars and keep you feeling full.

Next Steps

When you need help changing your eating habits, turn to the licensed, registered dietitians at Cone Health. You’ll get the information and support you need to make positive changes to improve your health. Visit conehealth.com/healthyeating to learn more.