Staying healthy during the holidays is hard. Between the seasonal coffee drinks to start your day and the holiday parties and desserts to end it, not to mention the busyness in the middle that may hinder your opportunity to exercise or prepare healthy meals, it’s tempting to put off your nutrition goals until the new year. Lucky for you, The Kahm Clinic is here to help.

Four Nutrition Changes to Make

In a recent YouTube video, registered dietician Elaina Efird discusses four simple nutrition changes you can make as you prepare for the holidays. These changes will not only help you beat those afternoon cravings (we’re looking at you, three o’clock slump!), but they’ll also teach you how to better listen to your hunger cues and feelings of fullness. Plus, they’ll help you sustain your energy levels throughout the day, avoiding those peaks and valleys that can lead to poor food choices. 

Armed with this knowledge from Elaina as well as these bonus holiday application tips, you’ll be ready to make healthy choices throughout this festive season!

1. Front load your calories: Eat a majority of your calories in the morning. In doing so, you’re giving your body what it needs to get through the day. Remember that food is energy. Your body naturally slows down as the day progresses, meaning that you need less food as you move into the afternoon and evening. 

   Holiday application tip: We all know that the appetizer spread and endless supply of wine or champagne are hard to resist. However, if you’ve given your body the energy (food) it needs before arriving at the party, it’ll be easier for you to stick with one or two bites. To keep your alcohol consumption in check, drink a glass of water after each alcoholic beverage, forcing yourself to slow down and really think about whether or not you want a refill. 

2. Include protein with every meal and snack: To help you feel fuller and fight off cravings, be sure to have a little bit of protein each time you eat. Instead of just an apple, grab some peanut butter too. If you’re munching on carrots, dip them in hummus. Your blood sugar will be better regulated, and your energy will be more sustained.

   Holiday application tip: With your focus on protein, it’ll be easier to navigate the spread at your annual office get-together. You can even apply this piece of advice to dessert: Opt for a chocolate and peanut butter cookie (just one!), and know that your body is getting a bit of protein as you satisfy your sweet tooth.

3. Allow yourself to get full: Don’t stop eating just because you think you’ve already eaten enough. Instead, listen to your body. Learn to eat intuitively by paying attention to how you’re feeling. Trust your hunger, and trust your fullness, letting those two feelings guide you. 

4. Don’t place restrictions on your diet: Allow yourself to eat all foods. If you tell yourself you can’t have that piece of cake or pie, it becomes a forbidden fruit, making you more likely to overeat or binge on it when it’s available. Instead, eat everything in moderation. Savor each bite of that special treat, knowing that it’s not something you get to eat every day. 

   Holiday application tip: Rather than sampling every item on the dessert table at your family’s Thanksgiving celebration, pick one or two things that are most appealing to you. If you prefer fruit with your sweets, grab a slice of apple pie. If you lean more towards chocolate, go for that cookie or brownie. Pick wisely, and enjoy without any guilt!

We wish you a happy and healthy holiday season!

To talk to a professional about how to make healthy nutrition choices, please reach out to our staff or schedule an appointment at The Kahm Clinic.

Be sure to subscribe to our YouTube channel for access to our video content!