The holidays are a time for family, festivities, and food. With favorites like green bean casserole, candied yams, and pumpkin pie, it’s easy to put healthy eating on hold during this time of year.
But you can stick to your heart-healthy eating plan and still have your favorite holiday dishes. Building healthy habits before the holiday season can make it easier for you to enjoy the parties while continuing to prioritize health.
At Cardiology Specialists of Orange County in Santa Ana and Newport Beach, California, our team shares tips on how you can start building healthy eating habits before the holiday season.
Skipping meals may seem like the way to go when trying to compensate for a heavy holiday meal, but this may backfire. Going too long without eating can leave you feeling so hungry you overeat.
Create a routine eating schedule filled with balanced meals to stay on track now and during the festive season. On days you have holiday dinner plans, eat a balanced breakfast and lunch filled with satiating foods like lean proteins and vegetables.
Fruits and vegetables are rich in fiber, vitamins, and other nutrients that support heart health. Add at least one fruit or vegetable to each meal, working your way up until they fill half your plate.
Keep convenient options on hand like apples, baby carrots, and frozen vegetables. These choices can make healthy eating easier when you’re busy.
Fiber can help manage cholesterol and overall heart health. It’s also filling and may help with hunger control and weight management. Good sources of fiber include:
Start by making swaps of your usual foods. Choose oatmeal instead of cornflakes, 100% whole wheat breads instead of white bread, or brown rice instead of white. Building these habits now can help you maintain them during the holidays.
Staying hydrated can help you distinguish between thirst and hunger, making it easier for you to stick with your balanced eating plan. Water is one of the best options since it’s calorie-free.
Holiday beverages can have significant amounts of sugar and calories. It’s okay to enjoy them during the season, but stay mindful of how much you drink to maintain balance.
Holiday foods are loaded with salt and sodium. Eating too much can lead to an increase in blood pressure in those sensitive to its effects.
Now is the time to give your taste buds a break from salt, using herbs and spices for flavor. This is also a great time to practice making your holiday favorites with less sodium and share at potluck meals.
Not all fats affect the body the same way. Unsaturated fats in foods like olive oil, fatty fish, and nuts and seeds support heart health.
Use olive oil in place of butter when cooking, add nuts to oatmeal or salads, or choose fish instead of steak to eat more heart-healthy fats.
You don’t need to skip your favorite foods for heart health. Instead, practice building balanced meals before the holidays.
One way to make your meals more balanced is to fill half your plate with fruits and vegetables, one-quarter with protein, and one-quarter with grains or starches. Learning how to create and eat balanced meals can help you navigate holiday buffets.
Heart-healthy eating isn’t about giving up all your favorite dishes. The goal is to develop habits that give you a strong foundation before the season starts.
Eating regular meals, choosing healthier options, practicing portion control, and staying hydrated are good places to start. When these habits are part of your normal routine, it’s easier for you to enjoy special occasions without feeling like you abandoned your healthy eating goals.
If you have concerns about how the holidays may affect heart health, we can help. Call us today at the office nearest you to schedule a consultation with one of our specialists.
