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It is the season, that is, it is the season for green beans to carry all the nutritional value of our festive meals on their backs. Eating healthy during the holidays can be incredibly difficult – from dealing with guilt over pleasing to limited healthy options, sometimes an event that is meant to be festive can instantly become stressful.
This week on The Everygirl Podcast, we spoke with Lisa Moskovitz, a registered dietitian and nutritionist, to break down all the food and eating stressors around the holidays, and exactly how to address them. Moskovitz is an expert on all things intuitive eating, maintaining a healthy relationship with food, and fighting diet culture. So read on for Moskovitz’s top three tips for healthy holiday eating without stress (hint: green beans will definitely make the dish), and check out this week’s episode from The Everygirl Podcast for more information.
1. Re-evaluate your relationship with food through a reflective journal
Chances are, at some point in your life, you have heard that the most common time of year to gain weight is the Christmas season, and if you have a complicated relationship with food, you may find this very stressful. Moskovitz wants to reassure you, because he discovered through his own nutrition practice that the average winter weight gain for most people is less than 1 pound (so not worth the stress!). For Moskovitz, far more important than what he eats during the holiday season is why you are eating it
To combat some of the complex feelings about food and nutrition that can arise during the holiday season, Moskovitz recommends journaling. This doesn’t mean keeping track of his calories in a journal or even writing down what he eats; instead, Moskovitz recommends writing about how do you feel about food and the holiday season first. Wondering why you might be boosted by certain foods, or just thinking about what it means to you to be able to sit down and truly enjoy a festive meal with your loved ones can make all the difference in the way you think as the festive season approaches.
2. Eat balanced meals at regular intervals
We’ve all been there: It’s 3 pm on one of the busiest work days before the holidays, and you suddenly realize that the last thing you ate was a plate of cookies and a glass of eggnog the night before. . As busy as this time of year is, Moskovitz stresses the importance of eating at regular intervals as often as possible. “With the holidays, especially if you are someone who is accommodation or preparing or busy with deadlines, it is very common and easy to skip meals,” Moskovitz said. “What I always tell people is that you can eat a little now or you can eat a lot more later. It is very important to be consistent with meal times and stay nourished.”
According to Moskovitz, eating balanced meals regularly will make it much easier to keep your food choices in mind during the holiday season. Its formula for a well-balanced meal includes fiber-rich carbohydrates, lean protein, and anti-inflammatory fats. When you stay consistent with your eating habits, you can feel the benefits of a stable mood, less food cravings, and more energy all season long.
3. Fill half your plate with vegetables
As wonderful as they are, holiday buffets can be overwhelming. Moskovitz says there are only two key questions to ask yourself when faced with any food choice: what do I crave, and how can I make it more nutritious? She stresses that it’s not about labeling foods good or bad, or counting calories—it’s about eating in tune with what you know will fill you up and make you feel better. If she wants to follow a formula, she Moskovitz suggests filling half her plate with vegetables, a quarter with protein and a quarter with starch. She says it’s always important to include something you’re craving on your plate, whether it’s mac and cheese or a slice of cake, because doing so will allow you to eat healthy while still enjoying a genuinely delicious holiday meal.
