During the holiday season, it can feel like decadent foods and tempting treats are everywhere. I often hear from cancer survivors who want to eat healthy but are unsure how to navigate the food scene this time of year. You can enjoy your favorite foods while still supporting your health and energy. A little planning goes a long way! Decide ahead of time how you want to approach holiday eating. Here are a few of my favorite strategies to make holiday eating guilt-free so you can leap into the season with confidence!
Honor the holiday
Honor the actual holiday and foods that are meaningful to you. It’s important to connect over cherished family traditions, passing them down from generation to generation. Let’s leave the actual holiday “untouched” and continue to include the foods that represent the holidays for you on the day of the holiday. We can use some strategies to maintain healthy eating on all the other days throughout the holiday season.
Snack smart with at least 2 different food groups
To limit the temptation of overconsuming treats, keep healthier snacks available to prevent you from becoming overly hungry and more likely to crave sweet treats. Aim for snacks that combine at least 2 different foods groups and are 200 calories or less. Bonus if at least one of the foods comes from a plant-based source!
Snack examples:
- 6 whole wheat crackers and 2 tablespoons of hummus
- Banana and 1 tablespoon of peanut butter
- 6 oz of low-fat yogurt and ½ cup sliced strawberries
- Low-fat string cheese and a clementine
- 1 cup vegetable soup with 6 whole wheat crackers
Balance your plate for success
Whether you are eating at home, dining out, or at a holiday event, use the New American Plate as a guide to plan your meals and choose cancer-fighting foods. This meal planning tool is recommended for cancer prevention, cancer survivorship, weight management, and it may reduce risk for other chronic diseases.
Photo source: https://www.aicr.org/news/creating-plant-based-meals-with-aicrs-new-american-plate/
- Fill about 2/3 (or more) of your plate with plant-based foods—vegetables, fruits, whole grains, and beans.
- Use the remaining 1/3 of your plate (or less) for lean animal-based proteins, such as fish, skinless poultry, eggs, low-fat dairy or occasionally lean red meat.
- Choose water or another unsweetened beverage to stay hydrated.
Limit foods high in salt, saturated fat, refined starches and added sugars; processed meats; and sugar-sweetened beverages.
Navigate nutrition at holiday events
We identified that it’s acceptable to honor traditions on the actual holiday. However, it may add up if we treat every holiday event, treat, or food opportunity from October to January as a special event to indulge. Here are a few strategies to keep your health goals on track and feel good throughout the season:
- Have a snack before the event to prevent going to the event hungry.
- If you are planning to consume alcohol, decide your limit in advance.
- Survey food options available before filling your plate. Look for a lean protein source and two or more plant foods. Prioritize one to two “special” foods and include a small portion of on your plate.
- Avoid grazing. Fill your plate once and then step away from the food to avoid temptation.
- If you are still hungry, wait about 20 minutes before going back for more.
Choose seasonal foods that fuel you
Fall and winter fruits and vegetables provide so many colorful options from which to choose. Try including a variety of seasonal produce in everyday meals throughout the holiday months to provide the comfort of the holidays while supporting your health. Here are a few favorites that come to my mind:
- Sweet potatoes
- Pomegranate
- Winter squash
- Pumpkin
- Cranberries
- Cooked greens
Eating healthy through the holiday season is not all or nothing. You can balance enjoying nostalgic holiday favorites while still maintaining an overall healthy eating pattern. Take a little time to plan your nutrition approach in advance of the holidays. Savor your traditions, and be confident about your food choices!
Please celebrate safely and be sure follow food safety recommendations, especially if you are currently receiving cancer treatment.
Through Blood Cancer United’s Nutrition Education Services Center, patients and caregivers of all cancer types can receive a free nutrition consultation with a registered dietitian who has expertise in oncology nutrition.
Resources:
