Diet, Food & Fitness

Whether it’s grandma’s comforting gravy, Dad’s signature brown sugar-glazed ham, or festive office treats, the holidays are a time to embrace the joy of food with our loved ones. Mindful eating allows us to savor each bite—and each moment of connection—without feeling overwhelmed. 

We asked our Executive Director of Nutrition and Lifestyle Medicine, Dr. Michelle McMacken, for some pointers on how to navigate nutrition during this time of food fueled festivities. “Holiday events and meals can trigger feelings of guilt and stress. But there are ways that you can stay centered and truly enjoy the season’s offerings,” said Dr. McMacken.

“Eating more mindfully, for example, will help you savor your favorite holiday foods while also paying attention to what your body needs,” she continued.

Dr. McMacken offers the following tips:

1. Don’t skip meals. A hearty holiday dinner shouldn’t feel like an invitation to skip breakfast or lunch. In fact, you’re more likely to overeat later, which can mean major fluctuations in your blood sugar if you have diabetes. Instead, try to eat regular meals and fill up on nutrient-dense, fiber-rich options, such as oatmeal with fruit and nuts or a hearty salad with leafy greens, avocado, chickpeas, and quinoa.
2. Practice mindfulness. Slow down when eating. Notice how every bite tastes. Savoring your food gives you a chance to listen to your body and recognize when you’re getting full. Use this time to catch up with friends and family you may not get to see that often.   
3. BYOD (bring your own (healthy) dish). Give your family and friends the gift of trying a new dish that is festive, delicious, and nutritious! Remember to have fun with it–check out the recipes at the end of this article!
4. Invite veggies to the party on your plate. Make sure your plate has an open invitation for colorful vegetables to join the feast! Fill half of your plate with greens or other vegetables and enjoy them alongside the rest of your meal.
5. Sip smarter with a spritzer. Channel your inner bartender and replace half of your juice or wine with club soda. Garnish with cranberries and mint leaves for an extra festive touch!
6. Honor your body’s signals. Take a few moments to check in with yourself during holiday events. Are you feeling hungry, full, or somewhere in between? Let your body guide you. If you are feeling full, it’s ok to pass on seconds (or thirds)!
7. Fit in fitness. Although there’s no doubt your schedule is packed, now is not the time of year to give up on exercise. Moving your body can help reduce holiday stress and improve digestion. This doesn’t mean you have to hit a 7 am spin class on New Year’s Day. Still have gift shopping to do? Consider parking your car a bit farther away than usual or getting off the subway a stop early to get some extra steps in. Or, better yet, how about a family dance party after dinner?
8. Enjoy yourself! Completely avoiding your favorite holiday foods may make you crave them more. Instead, savor each bite! One indulgent meal won’t sabotage your health goals.

Be sure to check out a few NYC inspired healthy holiday recipes below!

• Sorrel Spritz Mocktail
• Baked Vegan Latkes
• Easy Pomegranate Guacamole
• Persian Appetizer Platter
• Smacked Cucumbers
• Vegetarian Asopao de Gandules