Don’t Miss These Holiday Party Tips!

I have a friend who tends to follow nutrition fads. She genuinely wants to do what’s good for her body. The problem is, she doesn’t exactly know what that is, and she gets drawn in by the hype of the latest fix.  

I don’t see her often, but when I do, she likes to tell me all about what new diet she’s doing and how it’s going. I give her advice when she asks for it, or if I think something she’s doing is dangerous, but I don’t go too deep into the weeds on her eating habits. I’m her friend, not her nutritionist. Over the years, she’s tried them all…. Most recently, she told me she was doing the bone broth diet and was excited that she had lost 20 pounds. Then, she said, “I know I’m going to gain most of it back over the holidays, but that’s ok.”  This time, I did say something – “What if it doesn’t have to be that way?” And we strategized so it wouldn’t be. This included ditching the bone broth diet. 

I would ask you the same thing: What if you didn’t have to come out on the other side of the holidays with something you need to fix in January? What if you could enjoy all that the holidays have to offer – including the indulgent food – without throwing your health goals out the window?

I know it’s not easy. 

With the flurry of parties, family recipes, gifts of boxed chocolates at work, cookies that we bake “for the kids” – what is easy is getting swept up in the joy of the season and putting your nutritional needs so far on the back burner that they’re forgotten entirely.

The good news is that you don’t have to choose between celebrating your heart out and maintaining good nutrition. You can do both. 

Here are a few tips to help you sail through the holidays without compromising your well-being.

Celebrate at Celebrations

Even if you’re not hosting a party, chances are you have some special holiday foods in the house. Candy and baked goods might be overflowing in the break room at work. Neighbors might give you a box of chocolates or candied nuts. It’s everywhere. Choose wisely. Throwing caution to the wind for the whole 12 days of Christmas will leave you feeling not so happy in the new year! 

Don’t Go Hungry

It might seem counterintuitive, but letting yourself go hungry all day in preparation for a party in the evening is not a solid plan. There are a few reasons for this. 

First, if you restrict food or don’t eat all day, you’ll arrive at the party so hungry that you’re likely to start grabbing anything you can without much thought and going way overboard in the process. 

Second, it sets you up for the subconscious mindset that it’s ok to eat anything and everything because you’ve gone without all day. 

Instead, treat a day with a party as you would any other day. Eat the way you normally do and let the party meal be just one meal of that day – not the whole day’s intake.

Choose Nutrient Dense before Calorie Dense

Last week I talked about the difference between nutrient dense foods and calorie dense foods. Well, it’s no secret that holiday food is usually more calorie dense than anything! That’s why it’s important to go for nutrient dense foods first. 

Focus on protein and veggies when you can. Shrimp cocktail, grilled chicken, and a vegetable platter minus the heavy dips are a great place to start. Hummus is a great vegan option to add some protein, healthy fat, and fiber to veggies or whole-grain crackers. Protein is naturally satisfying, and the fiber and water content in fresh vegetables will keep you full (not to mention give you a host of vitamins that’ll help keep you healthy heading into flu season). 

Notice I said “nutrient dense before…” and not “instead of.”  I’m not a Grinch after all! The last thing you want is to feel completely deprived. As long as you don’t have health issues that prevent it, you can enjoy an indulgent food or treat if you choose to, within reason. And that’s the key to it all. Within reason. 

You might be thinking, “Why should I start with protein and veggies? Why don’t I save the calories and just eat the treats?” 

The answer is simple – blood sugar balance. By eating some healthy staples first, you’ll have something in your stomach to slow the absorption of the sugar in the treats. This will prevent wild blood sugar spikes and crashes that leave you tired and craving more sweets later.

Be Wise… Strategize

Here an expression comes to mind that you might be familiar with. “You can have anything you want. You just can’t have everything you want.” 

Take time to survey the options at the party before you start noshing. Then choose what speaks to you most. Fixing yourself a little plate (or napkin with a few things on it) and stepping away from the hors d’oeuvres table is a great way to avoid mindless munching while you chat.

And don’t forget to factor in holiday drinks. Alcoholic drinks are full of sugar and calories – particularly specialty mixed drinks – not to mention egg nog. These should all be looked at as treats, too. Consider what you really want. If there are holiday cookies or a dessert that you have your eye on, skip the alcohol and go for water or seltzer instead.

Anything, not everything, remember?  

Don’t be Afraid to Say No… Thank You

It’s natural for people to want to share their holiday favorites with you. But some people seem to have a huge emotional investment in whether or not you eat what they offer you. They’ll tell you that their grandmother will be crushed if you don’t try her fruitcake recipe from the old country that’s been handed down for generations and absolutely everyone who tries it loves it even if they don’t usually like fruitcake because of the way the candied fruit gets stuck in your teeth but it’s totally to die for and one piece won’t kill you but if you don’t want to have it now she can pack it up for you to take home because you just have to try it and who knows she might not even be here to make it next year and wouldn’t it be horrible if you disappointed her on her last Christmas.

 Guess what?

She'll get over it.

You don’t have to eat it just because it’s offered to you. (Unless, of course, you want to in which case, go for it! Just make sure it’s a conscious choice and not peer pressure.)

 Perfection has No Place at a Party

The holidays are about connection, fun, and celebration, so don’t stress about being perfect. It's important to maintain a positive, balanced mindset. One meal or one party won’t undo all your progress, but worrying about it might pull your focus away from what's really important – time with those you love. Instead of obsessing over every food choice, focus on the bigger picture. If most of your choices are balanced, enjoying a few indulgent treats here and there is not going to derail your health goals – as long as you keep it to special occasions and not everyday occurrences. Give yourself permission to indulge in moderation, and you’ll find that you can have fun without guilt!