Managing Your Sugar Intake Over the Holidays

By Margaret Eich, MS, RDN

The onslaught of sweets usually starts at Halloween and doesn’t stop until the New Year. Going into the holidays, it’s helpful to have a game plan for how you’re going to manage healthy eating. Without a plan, we may end up falling down the slippery slope of excess sweets despite the best intentions. (This is true with all goal setting. It’s important to move beyond wanting to “eat healthier” or “be more organized,” and instead have a plan in the form of specific habits that we work on in order to achieve these goals. No judgment here. I am definitely been guilty of this in many areas!) When determining your own plan, try out some of these actionable habits to help you manage your intake of sweets over the holidays.

 

  • Focus on adding instead of taking away. Instead of focusing on cutting back on sweets or on deprivation, focus on adding. For example, eating fruit after lunch and dinner would be a great habit to focus on, or filling half your plate with non-starchy vegetables. When we add in lots of healthy foods, it’s helps to crowd out some of the less healthy stuff.

 

  • Have other “treats” that are unique to the season like citrus and pomegranates or walnuts or hazelnuts in the shell. These are fun treats that are nutrient dense and delicious. Of course, you’ll still have some other real treats, but swapping these in some of time helps.

 

  • Choose some lower sugar options. Sweets and desserts are meant to be indulgent, so I don’t recommend “healthy” sweets that are modified so much that they don’t feel satisfying. Even cutting the sugar by a third or half in many recipes still results in a delicious and indulgent treat. Try making treats with fruits like dates and bananas, which are whole fruits with fiber and nutrients and can help cut the amount of sugar/sweetener you need to add.

 

  • Use nuts and nut “flours.” Nuts contain healthy fat and are nutrient dense and provide your treat with flavor and the feeling of decadence without the refined carbs in white flour.

 

  • Focus on the treats you really love and forget the rest. You don’t have to try everything, and there’s absolutely nothing wrong with a polite “no thank you,” when offered a dessert or drink you’d rather skip.

 

  • Rethink your drink. Instead of overdoing it with pumpkin spice or gingerbread lattes or heavily sweetened hot chocolate, make your own at home. Combine warm milk or almond or flax milk, cocoa powder and/or cinnamon, vanilla, and a drizzle of maple syrup. Better yet, buy a milk frother to make your homemade beverage really feel like a treat!

Want to learn more on this topic? I hope you will take advantage of the $75 Wild Card special this month to meet with our in-house Registered Dietitian, Elizabeth DeAvilla, for an initial nutrition consultation (save $50)! She can set-up a plan for you for the holidays and through the New Year whether for fertility, pregnancy, postpartum, or just wellness!  She can provide this support in-person (Chicago, Highland Park), by phone, and/or video consult.  Call us at: 312-321-0004 to learn more today!

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