Holiday Eating and Drinking: Simple Precautions for a Healthier Season
The holidays are a time to enjoy traditions, favorite foods, and time with family and friends. They can also bring larger meals, frequent treats, disrupted routines, and more alcohol than usual. A healthy holiday season does not require perfection or skipping the foods you enjoy. A little planning can help you celebrate while protecting your health. Please schedule an appointment with Castle Rock Primary Care for dietary advice: Schedule Now
Make a Plan Before the Party
Avoid arriving very hungry. Skipping meals to “save calories” can make it harder to notice fullness and easier to overeat later. Eat regular meals, and consider a small snack with protein and fiber before a gathering, such as fruit with nuts, vegetables with hummus, or yogurt.
At the meal, start with vegetables, fruit, salad, or a broth-based soup when available. Choose the holiday foods you truly enjoy, serve yourself reasonable portions, and eat slowly. It can take about 20 minutes for your body to recognize that it is full.
You do not have to avoid dessert. Consider choosing one favorite treat, enjoying it slowly, and saving other options for another day.
Keep Blood Sugar in Mind
People with diabetes should try to eat close to their usual meal times, monitor blood sugar as directed, and plan carbohydrate choices ahead of time. If you choose a dessert or sweetened drink, consider reducing another carbohydrate at that meal, such as bread, potatoes, rice, or pasta.
Do not skip prescribed medications or change doses without a plan. Keep quick sources of glucose available if you are at risk for low blood sugar.
Drink Alcohol Carefully
Alcohol can add calories, lower inhibitions around eating, interfere with sleep, and contribute to dehydration. It can also interact with medications and may affect blood sugar.
If you choose to drink:
- Set a limit before the event and pace yourself.
- Alternate alcoholic drinks with water or another nonalcoholic beverage.
- Avoid drinking on an empty stomach.
- Choose lower-sugar mixers when possible.
- Never drive after drinking. Arrange a designated driver, rideshare, or safe place to stay.
- Do not combine alcohol with sedating medications, opioids, sleep aids, or recreational drugs.
For adults who drink, moderation means no more than one drink in a day for women and no more than two drinks in a day for men. One drink is approximately 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. However, less alcohol is better for overall health, and people who do not drink should not start for health benefits.
Alcohol should be avoided during pregnancy, when taking medications that interact with alcohol, when recovering from alcohol use disorder, or when a medical condition makes drinking unsafe. Alcohol can also trigger irregular heart rhythms, particularly binge drinking, in people with heart disease or a history of atrial fibrillation.
Do Not Forget Water, Sleep, and Movement
Holiday foods are often high in sodium, which can worsen swelling and blood pressure. Drinking water throughout the day can help, especially when traveling or drinking alcohol.
Movement does not need to be complicated. A 10- to 15-minute walk after a meal can become a family tradition and may support digestion, blood sugar management, mood, and sleep. Keep sleep as regular as possible, as poor sleep can increase cravings and make healthy choices harder.
Food Safety Matters
Holiday meals often sit out for long periods. Wash hands and food-preparation surfaces, keep raw meat separate from ready-to-eat foods, cook meats to safe internal temperatures, and refrigerate leftovers within two hours. When in doubt, throw it out.
When to Seek Urgent Care
Seek urgent evaluation for chest pain, shortness of breath, fainting, a sustained rapid or irregular heartbeat, severe abdominal pain, repeated vomiting, confusion, seizure, or symptoms of severely low or high blood sugar.
The Bottom Line
Enjoy the celebration, not just the excess. A balanced plate, reasonable portions, water, modest or no alcohol, regular medications, and a short walk can help you feel better during the holidays and afterward.
