Navigating holiday meals and gatherings – Tips from Ridgeview dietitians

Maintaining, much less losing, weight can be a struggle any time of the year, but the holiday season adds its own element of difficulty. No matter which holidays you celebrate—family gatherings, office parties, etc.—they all seem to center around a common theme: food. Everywhere you go this time of year, there are tempting indulgences—from baked goods and specialty drinks to dinner parties and extra meals at restaurants.

“The key advice I offer is to eat consistent, well-balanced meals throughout the day leading up to the meal or gathering—don’t skip meals,” explains Melanie Birtell, MPH, RD, LD, registered dietitian with Ridgeview’s bariatric and non-surgical weight loss programs. “When we are overly hungry it can be challenging to make the best food choices and be mindful of portion sizes. It also makes it hard to enjoy the meal and the social aspects if you arrive starving.”

Ridgeview dietitians share their best advice for navigating social settings—and all the calories that come with them—this holiday season.

• Do not be the first one in the food line. Wait until closer to the end to get in line; that way people will be done eating or getting seconds while you are still on your first plate, reducing your temptation to return for a second helping.
• Remember these are social events. While eating, put down your fork between bites, engage in conversation, and slow down to avoid mindless eating and the desire to have seconds.
• If you are involved in preparing the meal, balance the options with healthy side dishes that include fruits and vegetables. Make simple swaps in recipes that can add up to a large impact on your overall meal. For example, use low-sodium broth, less butter/margarine in dishes like mashed potatoes and bake foods versus frying them.
• If you are invited to a gathering, inquire ahead of time about what will be served. This allows you to plan ahead and not feel so overwhelmed by all the options once you’re there. Offer to bring your favorite healthy side dish or a fruit or vegetable tray to ensure there is something you can eat to offset other high-calorie dishes.
• Let go of the guilt eating. Avoid feeling obligated to try everything or finish items you do not particularly like. If you don’t love it, stop eating it—you should not feel obligated to clear your plate.
• Socialize away from food. People tend to gather in the kitchen around the spread of food. Mingle in another room away from the temptation to avoid mindless grazing.
• If you are hosting the gathering, send leftovers home with guests or freeze them to enjoy in smaller portions later.
• Although the days are busier, continue to incorporate regular physical activity and good sleep habits.
• Explore starting non-food related holiday traditions—like going ice skating or sledding with family.

Healthy habits don’t have to start on a Monday or after the first of the year—there’s no time like the present to start working towards your goals. While the intention is to be mindful throughout the holidays, it is important not to get hung up on one day of unhealthy eating—accept the small setback, forgive yourself and move forward to a healthier you.

If you feel you could benefit from assistance in achieving your weight loss goals, Ridgeview offers both bariatric and non-surgical weight loss programs. The non-surgical weight loss program is an individualized 12-month provider-guided weight loss program which uses a team approach to care—offering support and lifestyle changes to help you succeed with losing weight and keeping it off.

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