Pies, cookies, rich foods, and holiday treats go hand-in-hand with the holidays. But just because it is the hap, happiest time of the year, doesn’t mean we throw out a balanced diet. Here are a few tips from some top nutritionists appearing on The Greatist website for staying healthy this holiday, followed by a great flu-fighting recipe.
Deborah Orlick Levy, R.D., Carrington Farms Health and Nutrition Consultant
My one rule: Eat low to high (when it comes to calories).
Start with a broth-based soup or salad, then move on to lean protein, and by the time you reach those triple-fudge brownies, a few bites will be all you need to feel satisfied.
Justin Robinson, Registered Dietitian
My one rule: Don’t eat something just because it’s holiday food.
Listen to your body; most people eat particular foods like pumpkin pie on Thanksgiving or down cups of eggnog at a Christmas party because “that’s what we do during the holidays.” Noshing without thinking about what you’re putting into your body and why makes you ignore your internal cues of hunger and satiety. Do you really even like pumpkin pie or eggnog? Or if you could have any treat, would you choose your favorite ice cream or hot cocoa instead? Just because it’s limited doesn’t mean you have to eat it.
Adrienne Raimo, RD, and Founder & Director of One Bite Wellness
My one rule: Veg-out on veggies.
Try swapping light pureed cauliflower for carb-heavy mashed potatoes and add side dishes with more vegetables, like ratatouille, to bolster the nutritional value of the meal and keep you satiated so you don’t overeat. Bonus: All that extra fiber will help keep you regular, even if you do overindulge a bit on the cheese platter.
Megan Roosevelt, R.D., Founder of Healthy Grocery Girl
My one rule: Be a snack smuggler.
Traveling, shopping, and running errands during the holidays can lead to fast food, skipping meals, or surrendering to the siren call of Cinnabon. To keep your appetite in check, never leave home without a snack. Choose options made with real ingredients to truly energize and nourish your body. Check out our suggestions for on-the-go high-protein snacks.
Kristy Del Coro, R.D., Senior Culinary Nutritionist of SPE Certified
My one rule: Eat a good breakfast.
Your mom was right: Eating a healthy breakfast sets the tone for the entire day. If you start your day off with a doughnut or leftover pie, you can trigger a relentless sweet tooth the rest of the day. Don’t skip breakfast either, as that will leave you dragging through your morning and more likely to overeat later because you’re starving. Your best bet? Start with something that has lean protein, complex carbohydrates, and some healthy fat to give you energy and keep you satisfied until your next meal. Del Coro’s favorite: An omelet made with one egg and two to three egg whites; easy-to-cook veggies like spinach, mushrooms, or sautéed onions; fresh herbs if you have them; and a touch of grated Parmesan cheese. Add fresh fruit and whole-grain toast to really round out the meal.
