By Cathy Shaw, RD, WVU Medicine Medical Weight Management Clinic
When counseling clients about how to navigate social gatherings over the holidays, we always seem to focus on what they need to do to make healthy choices or avoid certain things to prevent reactions (such as allergic responses, GI symptoms, or other forms of illness).
It’s certainly essential for people with medical issues to be well educated about ways their food, beverage, and activity choices will affect their treatment and outcomes, and it is definitely up to them to decide whether or not they wish to make wise choices.
The fact remains that the choices people make depend on the choices available to them. We always say, “We need to make the healthy choice the easy choice,” when we talk about improving the health of people in our communities.
Our environments play a big role in the choices we make and in our health. Unfortunately, we tend to throw this concept out the window from November to January every year, even though our friends and neighbors may still need our support to improve and maintain their healthy lifestyles.
Many people suffering from diseases or allergies (like high blood pressure, types 1 and 2 diabetes, obesity, kidney disease, and celiac disease, among many others) feel a heightened sense of anxiety over the holidays.
They worry about social and family gatherings. What will be available to eat and drink? Will there be offerings they can tolerate or that can help them stay on track with their goals? Will people judge them by what's on their plates or in their glasses?
These are real concerns for many people, and may cause some people to feel isolated. Some may choose not to participate in social activities out of anxiety over food. This is not something anyone should ever feel they have to do.
What can you do to help your friends and family members this holiday season?
Here are five tips to help those who struggle with these situations have a more relaxed and enjoyable holiday:
- When sending out invitations, specifically ask if anyone has special dietary needs. It is comforting to see that this is happening more often now than it used to. Allow guests to respond confidentially about their concerns. This way, when planning out your menu, you can be sure to have something appropriate for everyone.
- If you are preparing all of the food and beverages for your party, be sure and plan to make a few healthy dishes for people to choose from. Let’s face it, most holiday fare is pretty high in sugar, fat, and salt. Think of making some basic dishes that emphasize vegetables, fruits, protein, and whole grains. There are many recipes and ideas on Pinterest for festive, fun, and healthy holiday dishes. (Check out the recipe links below!)
- Serve low cal or no cal beverages. Beer, wine, and cocktails are great, but not for everyone. Be sure and have some healthier beverages available, like sparkling water, herbal peppermint or cinnamon teas, sugar-free hot cocoa, or water infused with apples and cinnamon sticks.
- Host a potluck and ask people to bring their favorite dish. This way, guests won’t feel strange about bringing their own healthy dish to share (one of our tried and true strategies when we talk about navigating parties). Better yet, host a healthy holiday potluck and ask people to bring recipes to exchange with the group. Admit it, everyone loves a recipe swap, and when you can make a decadent dish a little healthier, people love to hear how you did it.
- Plan a gathering where you are standing and mingling. At these types of parties, people use smaller plates and may eat smaller portions while up and mingling around with everyone. You can’t talk with food in your mouth, and conversation is calorie free!
Remember, healthy options are a good thing for everyone, including those who don’t have serious health problems. When we create an environment where the healthy choice is the easy choice, we show positive social support to our friends and family who need us. We can all enjoy a happy and healthy holiday season together!
Now, get inspired with these delicious recipes:
Breakfast:
Appetizers:
Salads:
Kale Salad with Cranberry Vinaigrette
Holiday Fruity Salad
Sides:
Lemon Garlic Asparagus
Italian Roasted Vegetables
Main dish:
Salmon with Cranberry Fig Sauce
Sweet treat:
Pomegranate Dark Chocolate Bites
These tips are brought to you by the WVU Medicine Medical Weight Management Clinic. The clinic provides a non-surgical, weight-loss program that is directed by a physician and addresses food, movement, and behavioral changes.