Balance and Joy This Holiday Season
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Eating well can be difficult over the holiday season, but finding ways to enjoy your favorite family meals is possible by making mindful choices. If you would like to give the gift of healthy eating and living to yourself for the holidays, a few simple steps will be all you need to spoil yourself with nutrition!
Shift the focus away from food
Social gatherings are often centered around food, but consider a new tradition like hosting a wreath-making party, a book exchange, going caroling, or enjoying a trivia night. Now is as good a time as any to volunteer in your community for something that you support. Whether you donate your time, join a toy drive, or contribute to a local food pantry, there are many options to consider giving to a greater cause.
Stay active
Shorter days and colder weather often mean less time being active. Dressing for winter weather can help you embrace nature walks or any time spent outside. Nowadays, we can tune in and work out virtually anywhere! Cancer Wellness Center offers a wide variety of activities, both virtually and on our YouTube channel.
Remember the importance of mental health
The holidays can be a stressful time, which can lead to overeating. Notice your personal indicators of stress and take action by speaking to loved ones about how you feel, turning towards meditation, and staying active. A little bit of self-care goes a long way to coping with stress at any time of the year.
A balanced approach is best
Remember that a healthy diet does not mean a perfect one. Finding a balance of foods that are healthy and taste good is important to avoid a restrictive mentality. Decide which foods are worth the pleasure of sacrificing nutrition, and savor them without guilt. As it turns out, a healthy diet can include indulgences!
When in doubt, remember how to design a healthy plate
Whether you are enjoying a meal at a restaurant, at home, or in someone else’s home, design your plate with nutrition in mind. Let fruits and vegetables occupy the majority, or around half of your plate. The remaining half of your plate can include starches or grains, and protein foods equally. This allows you to choose your favorites and keeps proportions in line with nutrition in mind.
Try to make water your beverage of choice
Often, the holidays can be an excuse to consume greater amounts of alcohol. Not only do calories quickly add up in small amounts of alcohol, but cancer experts advise that alcohol be limited as much as possible. Consider offering or bringing a low-sugar or no-sugar mocktail that is festive and allows for safe, social enjoyment. If you do choose to consume alcohol, consider reducing overall consumption by adding more water, whether it is infused with fruit, spices, or herbs, or enjoy sparkling water more often.
Revamp your holiday menu
Now is as good a time as any to try something new. When approaching meal planning, consider the opportunity to enjoy whole plant foods this holiday season. Winter squash, green leafy vegetables, whole grains, beans, and lentils add significant nutrition to your meals. Sometimes these choices can be substituted for less nutritious ingredients or prepared in completely new ways. Turn towards nature’s candy, like dates, figs, or persimmons, for dessert.
These tips can be a helpful reminder that food has the potential to provide us with many things. The holidays are a time for friends, family, and fun. You don’t need to be perfect. Do the best you can and get back on track for your next meal. Food is meant to be savored, and the holidays are a perfect way to enjoy the value food brings to our lives.
