How to Navigate the Sugar Rush This Holiday Season

Terri Chapman, MS, RDN, LDN

You know it well. The never-ending flow of sweet treats, baked goods and hot cocoa during the holiday season. We have a love-hate relationship with it. Love: because who doesn’t love treats? Hate: because that nagging voice in our head says we should make healthier choices.

Indulging every now and then is fine! But we can fall into bad habits amid the abundance of sugary goodness during the holidays. And, it can be difficult to get back on track with our normal dietary routine in the new year.

That’s why we’ve compiled a few tips to help you navigate the sugar rush this holiday season.

1. Set a defined timeframe or daily allowance.

Give yourself some leeway, but make sure you set boundaries. For example, maybe you decide to allow yourself one treat per day during the holidays, but no more. Maybe you decide not to track your sweets consumption during one week in December, but that’s your limit. And stick to it! Without an end goal in mind, it’s more difficult to hold yourself accountable. Hint: Don't make your end goal January 1.

2. Slow your pace.

It may be surprising to learn that it takes your stomach a full 20 minutes to tell your brain it’s full. That means, the slower you eat, the less you’ll eat! The holidays are about being with friends and family. Put your fork down between bites and make conversation! That way, you can better assess when you are full and whether or not you need seconds.

3. Be intentional about your food choices.

When you know you have a holiday party that night, commit to being more intentional about your food choices earlier in the day. Eat breakfast, sneak in a nutritious lunch and snack on protein and fiber before taking off for the night. Balance is key!

4. Avoid casual grazing.

We’ve all done it. Walked in and out of the kitchen for one reason or another, and grabbed a cookie every time. Just because it was there! Beware of mindless grazing. Because it quickly adds up. To put things into perspective, here are a few examples:

• 4 pigs in a blanket = 200 calories
• 4 cheese cubes = 240 calories
• 8 oz spiked punch = 150 calories
• 1/4 cup spinach dip + carrot sticks = 250 calories

5. Take advantage of potlucks.

Potlucks are great because you can control what you bring to the party’s spread. Below are examples of healthier appetizers that will guarantee at least one option available to party-goers trying to be more health-conscious.

• Popcorn
• Spiced nuts
• Roasted potatoes
• Whole-berry cranberry sauce
• Glazed carrots
• Parmesan-roasted broccoli
• Apple rings
• Pomegranate
• Quinoa pilaf

6. Know what foods you're looking for.

At a gathering with family or friends, there is an assortment of foods to choose from. Before you arrive, set a color-code system of the foods you’re looking for. Strive for a plate of 50% green foods, 30% yellow foods, and 20% red foods. This gives you a healthy mix!

7. It's okay to throw some away.

Many times, we don’t want to waste food. While that comes from good intentions, never feel obligated to eat more than your stomach can fit. 

8. Limit alcohol consumption.

It’s easy to forget you can also drink your calories. And alcohol, in particular, can also decrease your willpower and inhibitions. Meaning, more alcohol consumption can lead to more compromises about what you eat. Standard guidelines are 1 drink for women and 2 drinks for men. Drinks with pre-made mixes are high in sugar and calories, and often have no nutrients. Drinks flavored with herbs and fruits are usually the better choice.

9. Get one of anything you want.

It’s important to remember that extreme self-restriction leads to regret and, often, more splurging later. To avoid this, don’t over-limit yourself. Get one of anything you want! Just remember to cap it.

10. Give yourself grace.

If you’re doing your best, don't let today’s blunder lead to giving up. You get a fresh slate every day. Yesterday is over. Today is a new day to set your sights on a healthier you.