Enjoying the Holidays Without Food Guilt

“Numerous studies have shown that when we cook our own food, we use fewer ultra-processed ingredients, less oil, and less salt. “

What can we do to make the
holidays healthy?

Nothing. Absolutely nothing. Here’s a radical notion—let’s not try to make the holidays healthy. Let’s just celebrate them. For hundreds of years, celebratory feasts brought people together and allowed us to experience joy through food with our loved ones. We’ve made lots of advances over the years, but reducing our stress and increasing our enjoyment haven’t been among them.

So, put down the TikTok video on Tofurky and turn off the television morning show encouraging you to skip the pie. Because Thanksgiving is one day. Christmas, at the most, involves a few extravagant meals. Hanukkah may last a little longer, but it’s still just eight crazy nights. And then you have the other 355 or so days of the year. Depriving yourself of joy on a holiday isn’t going to make you healthier in the long run. Getting healthy and staying healthy is about having good habits that you practice day to day and week to week.

And the holidays are a perfect time to get in the habit of cooking. Numerous studies have shown that when we cook our own food, we use fewer ultra-processed ingredients, less oil, and less salt. Oftentimes, it even tastes better. The more we cook, the better we get at it, and the more likely we are to do it. So, what should we try to make for the holidays? The short answer is anything you like to eat. In an era where there seem to be dozens of dietary recommendations, we are unlikely to stick with any of them in the long term if we don’t like what we are eating.

If you are the type of person that enjoys lots of different foods, it might be possible to choose something that is a holiday favorite, but also provides added fiber or nutrients. A great fall go-to could be a squash or pumpkin soup. Roasted and mixed with vegetable broth, a few spices, garlic, onion, and blended down is a delicious and festive side. Adding just a spoon of maple syrup or a couple of pats of butter can make it extra rich while keeping it on the healthier side. And while you are roasting your squash, consider roasting more of your favorite vegetables too. You don’t have to give up on the stuffing or macaroni and cheese, but making space on your plate for vegetables helps keep your meal full of fiber and nutrients. Consider what you might like that fits the profile of a whole, nourishing dish to add to the holiday menu. And if there isn’t anything that brings you joy and vitamins at the same time, you can skip this step.

Because it’s not just about the food. There are other ways to start incorporating good habits while celebrating. Instead of collapsing in front of the television after enjoying a meal, why not take a walk around the neighborhood with whoever is joining us? Walking for just fifteen minutes after a meal helps regulate our blood sugar and lowers blood pressure. It’s a great way to spend time talking with our kids or family we might not see too often, freeing us up from electronics for a little while as a bonus. The football game will still be on when we get back.

Lastly, and often most neglected, let’s pledge to get enough sleep if we can during the holidays. It’s a busy time and while we are rushing around trying to do it all, we sometimes decide to cut back on our sleep. The holidays could be just the time to start a habit of giving ourselves grace and letting go of the idea that everything has to be perfect. Instead, let’s prioritize ourselves and finding joy, not just on the important days, but every day.