The holidays are approaching, and so too are company holiday parties, family gatherings, and so-called treats filling up work candy dishes. What’s more—hosting and traveling may stifle our ability to do meal prep over the weekend, leaving us to fend for ourselves and foraging in the fridge for a quick lunch between Zoom meetings. Or forgetting to make that healthy salad and snack for work at the office.
But as most everyone could attest, fueling with healthier choices enables us to enjoy the celebrations more, and bounce back more easily. As a nutritional psychiatrist, much of my work comprises creating tailored nutrition plans that prioritize balance and sustainability for both our mental and metabolic health. Here’s how to keep the holiday cheer alive while making balanced meal choices.
Mix it up
One of my favorites easy snacks to have on hand that feels just like a holiday celebration is a quick nut mix. Simply combine equal portions of plain raw almonds, pecans, hazelnuts, or macadamia nuts with cacao nibs for a crunchy holiday treat that’s easy to munch on the go. Placing ¼ cup serving in sustainable snack baggies for the office or travel is easy.
Add an element of mindfulness
When it comes to mental health, as well as nutrition, I’m a big fan of mindfulness. Often when we reach for that handful of candy at 10 a.m., or the dessert cappuccino at 3 p.m., it’s not that we’re craving that sugar bomb. Perhaps it’s actually low energy, boredom, or nervousness.
Mindful eating and a mindfulness practice helps us to clarify these underlying motivations. When we know why we seek something, we’re empowered to make positive change: perhaps we swap the decorative drink for an Americano, the boredom with a conversation, the nervousness with a quick walk outdoors.
Balance over binging
Particularly in high-octane settings, we may convince ourselves to be very strict about our eating. Yet we might compensate by “binging” in certain settings where it seems “permissible.” The problem with this is that while over-indulging, may feel great in that moment, the day-after effects on our physical health, mood, and even loss of productivity may not be worth an evening of no-holds-barred.
This is why, as another of my pillars of nutritional psychiatry, consistency and balance are key. It’s the proverbial 80/20 rule, but more equivocally distributed: when we bring little joys into our usual routines, while practicing mindfulness during parties and holidays, we are able to enjoy ourselves while staying steady with both our health and work responsibilities.
Crunchy, yet satisfying
Swap out holiday chips and dip with a few tried and true favorites that hit the spot. This season, I’m reaching for different colored carrots and celery sticks with hummus, and apple slices with almond butter, and mixed berry platters. Filling and satiating they also bring much needed fiber to my gut microbes while also providing a biodiversity of plant foods.
A bonus? These travel well so just drop a few apples and a jar of almond butter in your work fridge for an easy snack that can last several days and is available anytime.
Many birds, one stone
Instead of foraging for lunch in the fridge between video calls starts to ruin your attempts to eat healthy, cooking up a quick one-pot meal to have on hand for several days of the week may be a solution. A hot black bean chili, tortilla soup, or protein and veggie stew is full of folate, fiber, and most importantly—flavorful spices—to support your brain. Make a batch of mini ‘cupcake’ frittatas by placing in individual snack bags and freezing for healthy breakfasts or even a lunch you can pair with a yummy salad.
Blend, blend, blend
Holiday donuts are tempting but all that sugar does not aid our brain power so enjoy in moderation amidst a series of otherwise nourishing breakfast options. I keep one green smoothie prepped but not blended in my fridge each week for that morning when I’m rushed off my feet. A fresh green smoothie that can be customized to one’s liking with lots of greens, frozen berries, sprinkle of nuts, seeds and kefir or a nut milk of choice yields a filling breakfast. (I just add the berries and liquid when I’m ready to blend it). All these are nutrient-dense brain foods.
Spice it up
Caffeinated drinks can perpetuate a rise-and-crash cycle that often leaves us straddling polarized emotions of anxiety and fatigue. I love to opt for brain-boosting spices that tame down inflammation and help sharpen cognition to spice up my holiday drinks, like my golden milk latte with earthy turmeric and fresh black pepper.
The end of the year hearkens the holidays and celebrations full of good friends, food, and laughter. These seven easy strategies can also enable a healthy approach to the times in between.
Dr. Uma Naidoo is a Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and author of This is Your Brain on Food.