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staying healthy during the holidays doesn’t mean skipping the cheese board

with so many delicious treats during the holidays, it can be tempting to take an all-or-nothing approach to stay healthy. instead, try complimenting the goodies with healthy options.

by chris arnold
published dec 13, 2022
read time 3 minute read
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read time 3 minute read
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how can i stay healthy during the holidays?
dani renouf, registered dietitian at st. paul’s hospital in vancouver, recommends balancing holiday treats with healthier options. getty
the holidays are a time for getting together with loved ones, gift giving, and enjoying the outdoors — but not the time to drastically alter eating habits.  with an expected increase in time spent around the table, some may think that weight gain is inevitable over the next few weeks, but research says this might not be the case. 
“people assume that they’ll gain 10 pounds over the holidays, but research shows that number is closer to only one pound,” dani renouf, a registered dietitian from st. paul’s hospital in vancouver, says. “it would be very difficult to gain that amount of weight unintentionally over just a few weeks.” 
instead of trying to abstain from the delicious goodness that often comes with the holidays — and then feeling guilty when your aunt’s food cake is too good to pass up — renouf endorses moderation. enjoy the treats, but don’t let yourself skip the healthy stuff.

bring a healthy option to holiday parties

it’s just polite to bring something to the party. plan to bringing something healthy, like a fruit and veggie tray, to your next get-together. bringing something that you want to eat, instead of relying on what others have provided, means you always have an option to fall back on.

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a diet made mostly of highly-processed foods may lead to early death
toronto-based dietitian andy de santis says following the 80/20 rule can help ensure you are eating healthy, while not depriving yourself.
ultra-processed foods are made from “industrial formulations” of substances derived from oils, fats, sugars, starch and protein isolates, according to the study. getty
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“what i love about this action is it gives you control over what you’re eating,” renouf says. “it’s the best position to be in when you’re in an unpredictable holiday environment.”
if you cannot — or are instructed to not — bring something to a party, having something light and healthy to eat before heading out can fill you up just enough to still enjoy the party food without overeating. 

don’t fill up on boozy drinks

alcohol consumption is known to increase over the holidays. in december of last year, canadians spent more than $2.2 billion on booze, an increase of about $60 million from 2020, according to statista. 
“binge drinking is especially hard on health, especially if you already have an underlying condition,” renouf says. “celebrating the holidays without having 10 drinks in one night is possible. understanding that the body can’t process that level of alcohol, keeping things restrained will set you up for success over the holiday period instead of nursing a hangover.”
alcohol can also significantly contribute to feeling full, despite not eating much. an 8oz glass of red wine can have nearly 200 calories, while a pint of lager has close to 150. calories combined with carbonation from beer or seltzer is a surefire way to feel bloated and less inclined to eat anything at all — which can make you even more drunk since there’s no food to help absorb alcohol. 
powered by
canadian society for exercise physiology
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skip the new-year detox

when looking forward to the new year, or even the weeks following christmas, hopping on the detox trend just isn’t worth it. 
“the body is constantly detoxing — thank your liver for that,” renouf says. “seriously, look down sometimes and thank it. it’s detoxing you 24 hours a day, as are your lungs and bowels.” 
a detox isn’t something needed after two weeks of relatively unhealthy eating and a few more drinks per night. it’s something that happens naturally. setting yourself up for a more moderate holiday season, making better choices that don’t even spur the thought of a detox, is the healthiest way to make it through the holidays. 
renouf warns that diet culture is built around a yo-yo approach where people completely change their habits for a time to get back into shape, but then crash after this restriction period. instead, she says, it’s better to focus on maintaining what we already have. 
“it’s a marathon,” renouf says. “set yourself up for the long term rather than resorting to short term solutions.” 
chris arnold is a toronto-based writer.
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