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As we head into the holiday season this year, you may be feeling both excitement and trepidation thinking about the upcoming parties and gatherings that usually occur around the holidays.
And if you’re someone who is newer to eating a heart healthy diet, the holidays may present yet another challenge if you’re trying to figure out what foods to eat at those gatherings this season.
If one of the big questions on your mind right now is “How can I follow a heart healthy diet when I’ll be at so many gatherings this season?” then you’re in the right place.
In this post we’ll explore solutions to heart healthy eating challenges that can arise during the holidays, so that you can feel more confident and less overwhelmed with making food and beverage choices that support your heart.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
Challenges to Heart Healthy Holiday Eating
When many of my patients think about eating during the holidays, they tend to focus on a more negative side of things. There is a fear of eating foods that are “bad for” them and a perception that heart healthy eating is an all or nothing situation.
It is true that following a heart healthy diet can be more difficult during the holidays. Workplace parties, family gatherings, and holiday festivals can all showcase food options that are higher in added sugar, sodium, and saturated fat.
While these nutrients are not bad in and of themselves, having too much of them on a regular basis may increase your risk for new or additional heart and vascular issues in the future.
When it comes to eating at holiday gatherings, making wise food and beverage choices is important. However, it is still possible to enjoy favorite foods during these times.
In these next sections we’ll discuss some tips to help you make wiser decisions while still enjoying yourself at holiday gatherings.
Practical Tips for Managing Holiday Foods and Beverages
I’d first like to share how to keep added sugar, sodium, and saturated fat more in check during the holidays. Then we’ll move on to how good hydration and managing your portions can also support your heart.
Reducing Added Sugar
The first topic we’ll discuss is reducing added sugar. If the word “dessert” pops into your head when you think of added sugar, you’re on the right track.
Why does added sugar matter? Foods with larger amounts (such as 10+ grams) of added sugar can add extra energy with fewer nutrients to our diets.
Routinely taking in extra energy can lead to weight gain, which is associated with higher risk for vascular diseases like diabetes, strokes, and heart disease. Foods with more added sugar can often take the place of foods that could better support health and reduce disease risk.
What does added sugar look like? Foods higher in added sugar are often sweet, like candies, cookies, pastries, pies, and ice cream. But added sugar may also end up in condiments like salad dressings, marinades, BBQ sauces, and other similar items.
What should I do at holiday gatherings? Consider avoiding sweet beverages (or choose just one to enjoy) and watch out for foods that may have a sweet marinade or sauce. Also be mindful of dips and other sweeter types of salads.
It is perfectly fine to enjoy dessert, but consider choosing one to three small items you really want, instead of options you might not enjoy as much. You can also consider trying fruit as part or all of your dessert.
Controlling Sodium
A second strategy to use when making heart healthy holiday food choices is controlling sodium. Sodium is often found in foods that taste salty, but not all of the time.
Why does sodium matter? Foods higher in sodium can often be less nutritious. Too much sodium can also play a part in the development of high blood pressure. High blood pressure, in turn, can increase your risk for heart and kidney damage if it stays high for too long.
What does sodium look like? Foods higher in sodium often taste salty, but not always. Examples include many soups, salad dressings, condiments like ketchup or BBQ sauce, and foods with flavoring packages or breading/coating.
Gravies and dressings, as well as cured or smoked types of protein (like ham, sausages, or smoked salmon) also tend to be higher in sodium.
What should I do at holiday gatherings? Aim to choose plainer options with less sauce, breading, and dressing. Also consider picking fresher protein sources (e.g. baked turkey or roast beef), instead of ham, smoked or cured meats, sausages, salami, and summer sausage snacks.
As for dips and sauces, try to have them on the side if possible, and use as little as you can while still enjoying the flavor.
Cutting Back on Saturated Fat
The third area of consideration when making heart healthy choices during the holidays is cutting back on saturated fat.
Why does saturated fat matter? Based on our research so far, reducing saturated fat intake seems to help decrease LDL cholesterol levels. Higher LDL cholesterol levels (above the normal range) are usually associated with greater risk for heart issues.
What does saturated fat look like? Saturated fats are usually found in the fatty portions of protein sources. Examples include: the skin on poultry, the rim of fat around pork chops or steaks, marbling in steaks, and the extra fat in some ground meats.
Other sources of saturated fats that may raise LDL cholesterol levels include tropical oils (like coconut oil and palm oil) and butter.
What should I do at holiday gatherings? As able, try to cut back on the amount of fat that you’re actually eating by taking skin off poultry before eating, cutting the fatty rim off pork or steak before eating, and keeping your portions of gravies and other creamier sauces as small as you can.
Optimizing Hydration
Our fourth area to look at is hydration. This means making sure you are drinking enough low or no-calorie fluids during the day to support your health.
Why does hydration matter? Making sure you’re well hydrated can help you avoid eating when you’re actually thirsty instead of hungry. It’s also important to realize that certain types of beverages can end up adding more sugar and energy to your meals.
What do higher energy beverages look like? Beverages like alcohol, punches, sodas/pops, juice drinks, energy drinks, and other sweetened beverages can become sources of extra energy and added sugar.
You also may not feel as well hydrated with these options, and you can end up taking in more energy than you had planned.
What should I do at holiday gatherings? As much as possible, choose water, unsweet teas, plain coffee or coffee with very little sugar and creamer, sparkling/seltzer/infused waters, unsweet coconut water, etc.
If you really want to enjoy a sweeter beverage, consider picking just one to enjoy and see how that feels.
Managing Portions
Last on our list of of tips is managing portions. This area actually encompasses everything we’ve discussed already.
Why does managing portions matter? Your portion sizes affect how much energy you take in, as well as how full you feel after eating. Larger portion sizes can often lead to feeling uncomfortably full after eating.
What do too-large portions look like? Stuffed plates or the largest sized plates you can find can often encourage you to eat more food than you may really need. Also, if a majority of the items on your plate are higher in added sugar, sodium, and saturated fat, you may be overdoing it.
What should I do at holiday gatherings? Consider using smaller plates and be aware of how much food you add to them.
If you enjoy vegetables, try to add more of them to your plate than other items. Keep portions of heavier items (as discussed earlier) to as small a portion as you can comfortably enjoy.
Also consider putting less food on your plate than you normally would, and take a few minutes to pause before going back for second portions so you can make sure you really want them.
Heart Healthy Holiday Food Choices
Now that we’ve covered areas to be especially mindful of, let’s transition to some suggestions for heart healthy foods to choose more of / more often at your holiday gatherings.
We’ll go through a few categories below.
Appetizers
- Items from fruit and/or vegetable trays with a little bit of dip or hummus
- Nuts (plainer, lightly salted; not candy coated)
- Shrimp (keep cocktail sauce minimal)
- Any other veggie based appetizer that is simply prepared with minimal butter or creamy sauces
- Dinner salad with a small amount of dressing or oil and vinegar
Main courses/entrees
- Roast chicken or turkey (avoid skin)
- Roast beef (keep sauce/gravy minimal)
- Baked or lightly sautéed fish
- Lentil, bean, or tofu type entrees if simply prepared and not extremely creamy
Side dishes
- Roasted vegetables (avoid creamy sauces)
- Side dinner salad with oil and vinegar or a small amount of dressing
- Whole grain stuffing/dressing (avoid gravy)
- Simple fruit salad with minimal glaze or extra sugar
Desserts
- Fresh fruit
- Other simply prepared fruit-based desserts, like poached pears, baked apples, fruit cobbler/crumble
- Small scoop of sherbet, ice cream, or sorbet
- Dark chocolate squares
- Small serving of a favorite dessert you’d really like to enjoy
Beverages
- Water
- Unsweet tea
- Plain coffee or coffee with very little sugar and creamer
- Sparkling/seltzer/infused waters
- Unsweet coconut water
As you read through these options, take a few moments to pick several items you’d like to focus on at your next gathering.
Mindful Eating and Physical Activity
As we come to the end of our discussion, I’d like to encourage you to still enjoy the gatherings as you’re able to.
Take time to slow down your meal and chew more thoroughly, even pausing between bites if you can. Savor the flavor of as many bites as possible.
If you’re able to add physical activity of some kind during the holiday season, know that it can help support healthy digestion and even blood sugar management for people with or at risk for diabetes.
Conclusion
In summary, we’ve discussed foods to decrease and foods to choose more of at holiday gatherings when you’re following a heart healthy diet. We’ve also reviewed the importance of hydration and managing portions in maintaining a heart healthy lifestyle, even during the holidays.
As you plan for upcoming holiday gatherings, aim to pick one or two strategies from this list that you believe you could commit to. Practice them as consistently as you can, and add on another tip once you feel ready.
And remember, each little change counts as you continue to progress toward a more heart healthy lifestyle.
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