Caregiver Self-Care: Healthy Eating During the Holidays

Date Posted

December 6, 2023

Author

Allison Paganini, RN

Category

Holiday Food Table

The holidays can be a time for jubilation and enjoyment with loved ones. It can also be a time of heightened stress. You may notice that you’re skipping the gym often and overindulging in treats, alcohol, and other not-so-healthy foods that you may not otherwise reach for. This is your reminder that part of caregiver self-care is paying attention to what you put into your body. Here are a few tips for healthy eating during the holidays.

Tip #1: Eat for Good Gut Health

Good nutrition is the foundation of a healthy lifestyle. For years, researchers have been studying how the health of our gut is connected to our mental health and emotional state. Did you know that serotonin and dopamine, which are the “feel good” chemicals in the body are, in fact, produced and stored in the GI tract (Cole, 2023)? The gut and nervous system are closely connected. Our gut is ALIVE with a vast ecosystem of trillions of bacteria and microbes. Those bacteria actually send messages to the brain. Every bite of food we put in our mouths sends a message to our bodies that either promotes health or promotes illness.

Much of the time when we eat, we think about what sounds good. But how often do we think about the nutrients contained in the food we eat? The concept of high-volume nutrient-dense foods vs low-volume, calorie-dense, nutrient-deficient foods can help us identify which foods are healthy for the body and which ones to stay away from. Food is the fuel the body runs on. What we eat influences how we feel. 

For good gut health this holiday season, focus on eating high-volume, low calorie, and nutrient-dense “whole foods.”  They will fill you up, are low in calories and high in essential nutrients. Examples include:

  • red meat, chicken, turkey, bison, lamb venison and seafood, especially salmon.
  • sweet potato
  • green vegetables
  • berries and other fruits
  • yogurt and kefir
  • eggs.

Other gut-loving foods include:

  • dark chocolate
  • olive oil, avocado oil, butter (yes, butter!)
  • onions and garlic
  • tea and organic coffee
  • turmeric and ginger.

These are high in essential nutrients and promote a healthy gut lining.

Tip #2: Avoid food and beverages that can cause inflammation.

High-calorie, nutrient-deficient foods typically do not fill you up and are devoid of essential vitamins and nutrients. They can be highly processed with chemicals. The underlying culprit in these foods: Inflammation. Alcohol causes systemic inflammation. Switch out the booze and create your own mocktail. Also, anything prepackaged will likely be highly processed in order to preserve it. Think tv dinners, packaged snacks at a gas station, Little Debbie cakes, white bread, kids’ cereals etc. These foods are low in fiber, protein and other nutrients. When on the go, keep some nuts, seeds and dates or raisins nearby to snack on-think: trail mix!

Sugar can throw off the balance of good vs bad bacteria in the gut. Blood sugar spikes affect the pleasure centers in our brain which can negatively impact our emotions and behaviors. Live a little and indulge but eat sugar with some fiber to decrease blood sugar spikes. Don’t eat sugar on an empty stomach. Instead, eat more protein to curb sugar cravings. Apples, bananas, and pineapple feed that sweet craving as well and are packed with nutrients. Switch out that sugar cookie with a slice of apple pie.

Gluten is a protein found in wheat and other grains. Gluten is difficult to break down in the GI tract, even for people without a known gluten allergy. This can lead to brain fog, mood swings and trouble sleeping. Ever feel bloated after eating pasta? That’s inflammation caused by gluten protein. Simply switch out for gluten-free ie. Pie crusts, stiffing mix, gluten-free pasta and bread. Rice is naturally gluten-free.

Tip #3: Enjoy your food.

It’s easy to get caught up in the amount of artfully arranged goodies at the table. And it’s tempting when everything is prepared and within arm’s reach, isn’t it? Yes, you can indulge! Savor each bite. Think about the flavors of the food and even close your eyes for a moment. Food is meant to be enjoyed. This will help you to slow down and be present instead of mindlessly gorging. Listen to your body as you would any other time. Are you full? Stop eating. Eat slow. It takes 15 minutes for your body to signal that it is satiated.

Remember: by practicing healthy eating during the holidays, you are practicing caregiver self-care. Now go savor those delicious meals!