Nutrition during the Holidays

Bunny Foxhoven, RDN, CDE

​Bunny is a Registered Dietitian Nutritionist accredited by the Academy of Nutrition and Dietetics and is a Certified Diabetes Educator with the American Association of Diabetes Educators. She currently serves as the Director for Sodexo Wellness and Nutrition with headquarters in Englewood, CO. Bunny specializes in Diabetes care and education, Cardiovascular disease prevention and Sports Nutrition.

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​Ready or not, the holiday season is upon us! Family, fun, festivity, and food. Temptations abound. Get togethers, parties and travel can disrupt your daily routines. And, it lasts for several weeks!
So, how can you cope when everyone around you seems to be splurging? Here are some things that you can do:
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1.  Set yourself up for success. You may not be able to control what food you’re served and you’re going to see other people eating tempting treats. Meet these challenges head on with these tricks:

• Eat close to your usual times to keep your hunger in control.
• If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when the main meal is served.
• Headed to a party? Offer to bring a healthy dish along.
• Swap out carbs (like potatoes and bread) during the meal so that you can have a sweet treat that you wouldn’t normally have.
• Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.
• When you slip up, get right back to healthy eating with your next meal.

2. Enjoy the foods that you love. 

• Take inventory of all of the food served and make a mental note of all of the things that you really love and the things that you can do without
• Make a reasonable sized plate of just those things that you love.
• Skip the fillers and less desirable foods.

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"Don’t skip meals to save up for a feast"

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​3. Outsmart the Buffet- When you face a spread of delicious holiday food, make healthy choices easier:

• Make up your plate and then move away from the buffet table.
• Start with vegetables to take the edge off your appetite.
• Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
• Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. 3. Fit in Favorites.
• If you plan for it, no food needs to be on the naughty list.

4. Stick to your exercise routine. it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.