Holiday Overeating Isn't That Scary: 5 Outdated Nutrition Myths

Thanksgiving, New Year and other winter holidays are getting closer every day. And each of us is preparing to treat ourselves to our favorite dishes. However, some are panicky afraid of overeating during the holidays and gaining extra weight. Therefore, they resort to various tricks to avoid this. However, in reality, many of these “precautionary measures” actually contribute to weight gain, writes Yahoo! Lifestyle.

Photo: Nicoleta Ionescu | Dreamstime.com

According to a new national survey from Orlando Health, 39% of Americans worry about how much they eat during the holidays. To cope, many of them turn to outdated advice on how to control cravings. For example, 25% of respondents believe in skipping meals to “save calories” before the holiday feast. And 33% believe in “detoxing” or “cleansing” after eating “bad” foods.

But experts say this approach is wrong and can even lead to much greater weight gain. Here's what nutritionists say about common holiday eating mistakes.

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Myth #1: You can “save calories” for a holiday dinner by skipping meals during the day.

Not eating anything until Thanksgiving dinner? Lisa Moskowitz, founder of NY Nutrition Group and author of The Essential Healthy Eating Plan 3 (The Core 3 Healthy Eating Plan), claims that this can lead to overeating:

"I always tell my clients who are trying to fast during the day so they can eat heartily at night: either you're going to eat a little more now, or a lot more later."

She assures that food restrictions often end in bouts of overeating.

Moreover, such fasting causes short-term consequences:

• digestive problems
• sharp fluctuations in blood sugar levels
• loss of energy
• sleep disorders

If this becomes a habit, then the following are possible:

• weight fluctuations
• nutritional deficiencies
• deterioration of gut health
• weakening of immunity

Myth #2: You need to “detox” after eating certain foods

There is no need to restrict yourself after holiday treats.

“A balanced diet and adequate hydration are all that the body needs to naturally cleanse itself,” says nutritionist Amy Goodson. “Cleansing too much can be detrimental to your metabolism and nutrient balance.”

Myth #3: Weight gain during the holidays is inevitable

According to Goodson, many people mistakenly believe that weight gain during the holidays is inevitable. In fact, it is usually minimal — only about a pound.

"Even if you gain weight, it's easy to lose it," Moskowitz emphasized.

Myth #4: Eating late at night can cause weight gain

Don't let late holiday dinners or parties stress you out. Experts say that meal timing doesn't matter when it comes to weight gain.

"Weight gain is related to the total number of calories, not the timing of your calories," Goodson explained. "It's better to eat at regular intervals, so that a nighttime treat won't cause weight gain as long as it fits into your daily calorie intake."

Myth #5: All holiday food is unhealthy

Nutritionist Roxana Ehsani points out that many people think that holiday food is unhealthy. But this is not true.

• Turkey is a lean, high-quality source of protein that is rich in vitamins and minerals.
• Vegetable side dishes like sweet potatoes are full of healthy carbohydrates, vitamins (like C), and minerals (especially potassium), which support the immune system and muscle function.
• Even desserts, like pumpkin pie, contain vitamin A and fiber.

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How to Enjoy Food Wisely During the Holidays

Instead of feeling guilty about craving grandma's holiday cookies or an extra slice of pie, experts offer some ways to eat healthier during the holidays so you can enjoy Christmas cake and stay in shape.

• Eat a snack a couple of hours before the party.
  Dietitian Michelle Jaelin advises against showing up to a party on an empty stomach. Instead, eat a healthy snack one to two hours before the event that's high in carbs (for energy) and protein (to slow down the absorption of protein). She recommends snacks like cheese with whole-grain crackers, Greek yogurt with berries or pomegranate, or nuts with an apple or banana.
• Consume holiday foods mindfully.
  Enjoy small portions of your favorite foods and eat slowly to “really savor the flavors,” advises Amy Goodson. Academy of Nutrition and Dietetics spokesperson Yassi Ansari adds that eating slowly makes eating even more enjoyable:

“Dessert is part of the holiday spirit. It’s not the same without it,” she says. “Take time for each bite, enjoy the company and the unique flavors of this time of year.”

• Get a good night's sleep.
  Although it can be difficult to do during the holiday rush, getting enough sleep is not only good for your health, it can also help you avoid overeating.

“Make sure you’re drinking enough water, staying active, and prioritizing sleep,” advises Lisa Moskowitz. “Stress and lack of sleep during the holidays often lead to poor eating habits.”

• Move away from the table.
  Have you heard the expression "your eyes are bigger than your stomach"? Experts recommend a few visual tricks to avoid overeating.

“If you’re constantly sitting at a table that’s groaning with food, you’ll definitely be tempted to get more or even a third helping,” says Roxana Ehsani. “If you’re full, walk away from the table. Only come back for more if you’re really hungry.”

Additionally, Amy Goodson advises using smaller plates, which "naturally encourages smaller portion sizes and helps you enjoy a variety of foods without overeating."

• Let yourself relax.
  Don't feel guilty about indulging a little during the holidays.

“The holidays are not the time to diet,” Moskovitz says. “Enjoying food is a big part of what makes our holidays special and memorable. So I don’t recommend bringing drastic food restrictions into the season.”

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