Wellness Watch is a health information and advice column from OhioHealth.
ATHENS, Ohio — The holiday season is full of joy and excitement. For some, however, this time of year can add additional anxiety when it comes to eating. The pies, potatoes and pastries are delicious, but many feel as though they cannot enjoy these foods without remorse as thick as gravy. Erin Swatzel, MS, RDN, LD, a clinical dietician with OhioHealth O’Bleness Hospital, wants those struggling to understand that holidays are meant to be enjoyed as guilt-free as possible.
Eating with positive intention
Swatzel recognizes that the food options around the holidays can be extremely overwhelming. Her suggestion is to make food an experience rather than viewing it as a chore or guilt-ridden task.
“The foods that we typically eat around the holidays are not common foods that we eat every single day, and I think it’s important for people to recognize that,” says Swatzel. “People shouldn’t feel like they have to stay away.”
Simple ways to eat with positive intention include:
- Filling your plate before you sit down if you are dining from a buffet — this helps you decide if the food you served yourself initially is enough.
- Not eating buffet style at all! This helps with portion control.
- Using smaller plates.
- Including a variety of foods.
- Eating with friends and family.
“Make it about the experience, as opposed to just eating because it tastes good,” Swatzel said.
No food is bad food
You might place holiday meals in the “bad” category, but that is simply not true.
“No food is bad food. All foods are made with ingredients that offer nutrients, not just calories,” Swatzel said. “We don’t get holiday foods very often, and they were made for us to enjoy them.”
Calories are not the only part of a meal one should be considering. Nor should they be the sole reason you choose to not join the rest of your family and friends for dessert.
“I always encourage people to go toward non-starchy vegetables first, then include things like their meats, potatoes and pasta,” Swatzel said. “Everything is meant to be enjoyed during this time of the year.”
For those with heart disease it is important to avoid the salt shaker. Salt-free alternatives can be just as delicious, without sacrificing your health during the holidays.
You know your body
Has your aunt ever told you, “do you really need a second plate?” Dealing with unwelcome comments from others around the dinner table can be hard, especially for those who are attempting to eat mindfully.
Swatzel knows this type of behavior can lead to negative feelings and harsh thoughts, making it difficult to enjoy the holiday season and all of the delicious food it has to offer.
“I think that the biggest thing you can do is remind yourself that you know your body better than anybody else,” Swatzel said. “So, trust yourself and allow yourself to enjoy things without guilt or anxiety. Enjoy foods that you love, while also incorporating a lot of nutrient-dense foods like fruits and vegetables.”
Don’t wait to fuel your body
While it may be tempting to skip breakfast, lunch or a snack before a big holiday meal, restricting all your eating in favor of one big feast is not to your benefit.
“Scientifically, skipping meals or holding out for a different meal, it actually slows your metabolism, and it can make you feel super groggy and tired,” Swatzel said.
In order to enjoy time with loved ones to the fullest extent, you have to fuel your body all day long and not just with that one large meal.
“The idea is we are avoiding deprivation at all costs,” Swatzel said. “We want to make sure that we are still doing the things that we know make our body feel good, regardless of what the meal looks like at around 4 p.m.”
The bottom line is that with moderation in mind, you can brighten your holiday celebrations with joy and balance in every bite.
