As the holiday season approaches, many Americans are gearing up to indulge in their favorite seasonal treats. However, along with the excitement of celebrations like Thanksgiving and New Year’s, comes a sense of guilt about overeating. A recent survey by Orlando Health reveals that 39% of Americans are concerned about their eating habits during the holidays, with many turning to outdated strategies to manage food cravings.
The survey also uncovered that 25% of respondents believe skipping meals to “save calories” before a holiday event is a good idea, while 33% think they should “detox” or “cleanse” after consuming foods they deem unhealthy. However, experts warn that these strategies could actually backfire, leading to overeating and other health issues.
Here are some common misconceptions about holiday eating, according to dietitians:
Myth #1: Skipping Meals to ‘Save Calories’ Many people believe that skipping meals ahead of a big holiday feast will help them avoid excess calories, but this approach can lead to overeating later. “Time-restricted eating can result in binge eating, digestive discomfort, blood sugar imbalances, and energy crashes,” says Lisa Moskovitz, founder of NY Nutrition Group. Skipping meals can also disrupt metabolism and immune function in the long run.
Myth #2: You Need to ‘Detox’ After Indulging After indulging in holiday treats, there’s no need for extreme “detox” diets. “Your body already has systems in place to detoxify naturally, and restrictive cleanses can disrupt your metabolism and nutrient balance,” explains Amy Goodson, a registered dietitian. Maintaining a balanced diet and proper hydration is all that’s necessary for optimal health.
Myth #3: Holiday Weight Gain is Inevitable While many believe weight gain is inevitable during the holidays, experts point out that it’s often minimal—typically around one pound. Even if weight gain does occur, it’s rarely permanent, and small fluctuations can be easily managed.
Myth #4: Eating Late Causes Weight Gain The timing of your meals doesn’t significantly affect weight gain, according to Goodson. “Weight gain is more about your overall calorie intake than when you eat,” she says. So, enjoying a holiday treat late at night won’t cause extra pounds if it fits within your daily calorie goals.
Myth #5: All Holiday Foods are Unhealthy Many people view holiday foods as inherently unhealthy, but that’s not always the case. “Turkey is a lean protein, and vegetables like sweet potatoes are packed with vitamins and minerals,” says Roxana Ehsani, a registered dietitian. Even desserts, such as pumpkin pie, provide beneficial nutrients like fiber and vitamin A.
How to Indulge Responsibly During the Holidays
To avoid falling into the trap of unhealthy eating practices, experts recommend the following tips:
Have a Healthy Snack Before Events
Don’t arrive at a holiday party hungry. Registered dietitian Michelle Jaelin suggests a snack rich in both carbohydrates and protein—like Greek yogurt with berries or cheese with whole-grain crackers—to help regulate appetite and prevent overeating.
Practice Mindful Eating
Savor your food slowly by taking small portions and enjoying every bite. This can enhance the experience and prevent overeating, according to Goodson. “Taking your time helps you enjoy the flavors and the company, making the indulgent foods even more memorable,” says Yasi Ansari of the Academy of Nutrition and Dietetics.
Get Enough Sleep
It’s easy to get caught up in the busy holiday schedule, but sleep is crucial for both your physical and mental health. “Lack of sleep can contribute to poor food choices and overeating,” Moskovitz says. Make sleep, hydration, and staying active a priority to manage cravings and stay healthy.
Step Away From the Table
Don’t let the sight of food tempt you into eating more than you need. Ehsani recommends stepping away from the food table once you’ve had enough to eat. Alternatively, using a smaller plate can help encourage smaller portions and prevent overeating.
Let Go of Guilt
Finally, don’t stress about indulging during the holidays. “Holidays are about enjoyment and connection,” Moskovitz says. “There’s no need to diet or create strict rules around food. Allow yourself to savor the special foods that make this time of year memorable.
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