UVA Health Dietitian Shares Tips for Maintaining Healthy Eating Habits This Holiday Season

Provided by UVA Health

The holidays are a time for family, friends, and, of course, all our favorite festive foods and treats. From family gatherings to workplace celebrations, it’s easy to overindulge and jeopardize all the progress you’ve made on your health goals throughout the year. Molly Liss, a registered dietitian (RD) and diabetes educator with UVA Health in Manassas, shares one simple thing to keep in mind to help you celebrate the season without overdoing it or feeling deprived.    

Molly Liss

“It is all about balance,” Liss says. “It is okay to incorporate certain dishes that you may not have on a day-to-day basis because it is not what you are doing all the time. If we try to be too restrictive and avoid foods, it can make things unpleasant and difficult and lead us to crave those foods more.” 

Instead, Liss recommends still enjoying all your favorites in moderation and recognizing that this time of year is about more than what is on your plate. “It’s such a festive time, and there’s so much to enjoy,” she says. “We have such a strong emotional connection with what we eat, so it’s not a crime to have these foods during the holidays but try to include them in a balanced way.” 

 Go With a Game Plan 

Liss encourages taking a strategic approach to holiday eating by having a simple plan in place for what you’ll do before, during, and after the festivities. “Having a game plan can be really helpful. Without a strategy, people may feel anxious about food and staying on track.” 

“It is important not to skip meals or do any fasting leading up to the event,” she continues. “If we are not eating regularly, we give ourselves a chance to feel super hungry, and that makes it very difficult to control portions. Our metabolism works best when we get consistent fuel throughout the day, rather than trying to digest one large meal.” 

When choosing what to eat, Liss recommends building a balanced plate and considering how various dishes are prepared as you make your selections. “Take a look at all of the options before filling your plate and making more intentional choices. Try to include a good portion of vegetables, which can make the calorie-dense foods a smaller portion. Then, you might focus on including dishes that you don’t get all the time.”  

Typically, she advises clients to aim for about 50 percent vegetables, 25 percent protein, and 25 percent carbohydrates. “During the holidays, you may not be able to stick to this exactly,” she says. “But keep those figures in mind and try to build portion sizes as close as you can. Also, try to choose foods that are prepared in healthy methods like grilling and baking. You can also keep gravies and dressings on the side, so you can control what you’re adding.” 

Whether you stick to your plan or splurge a bit, Liss says the key is to think of every meal as a fresh start. “Don’t guilt yourself too much for the choices you made. Every meal we have is a new opportunity to nourish ourselves well. You can always get back on track.” 

Throughout the holiday season, balance, planning, and grace go a long way. “We still want the holidays to be festive and enjoyable, and food is a big part of that,” she says.  

 Sustainability = Success 

As we approach the New Year, many people make resolutions around new health goals and habits, but success is more likely to come up with small adjustments, rather than drastic changes. “When thinking about diet changes, it is important to come up with something sustainable,” she advises. “Be wary of anything that is too restrictive or eliminates whole food groups.” 

One of her top recommendations is to start the day strong. “Eating breakfast every day is important for metabolism and helps prevent overeating later in the day,” she says. “Include plenty of protein in that first meal to keep you satisfied longer.” 

For all patients, particularly those with diabetes, Liss encourages being mindful about sources of sugar, especially sugary beverages and desserts. She suggests choosing sugar-free drinks whenever possible and going lighter on other carbohydrates if dessert is on the menu.   

Liss sees patients through UVA Health’s Nutrition Support program in Manassas. For more information, she recommends talking to your primary care physician or insurance company, who may refer you to a Registered Dietitian. She also suggests checking out established, evidence-based resources such as the American Diabetes Association and the Academy of Nutrition and Dietetics for healthy eating tips, grocery lists, recipes, live cooking classes, and numerous other helpful resources.