The holiday season often brings an abundance of sugary, high-fat foods, making it easy to indulge—and sometimes overindulge. But what if there was a way to curb those cravings and feel more in control? Dr. Grundy, Director of Internal Medicine and Primary Care, emphasizes the importance of eating well-balanced meals throughout the day to avoid these dietary pitfalls: “When looking forward to a holiday gathering, eat balanced, nutritious meals throughout the day. Don’t skip meals to ‘save room’ or ‘offset’ the evening’s treats. Your body and brain still need lean protein, complex carbs, and fruits and vegetables to stay energized.” Research shows that by eating foods high in healthy fats and protein, we may reduce our desire for sweets, stabilize our energy, and ultimately enjoy a more balanced holiday season.
Most people experience cravings, particularly for foods like chocolate, ice cream, or pastries, which are rich in both sugar and fat. According to Susan Yanovski of the National Institute of Diabetes and Digestive and Kidney Diseases, food cravings are especially common, with around 97% of women and 68% of men experiencing them (Yanovski, 2003). These cravings aren’t just about taste; they’re partly due to how our bodies and brains react to these foods. Foods high in sugar and fat have a comforting effect, which can make us want more, especially when we’re stressed or tired. So, when holiday treats are everywhere, cravings can kick into overdrive.
Instead of reaching for sugary treats every time a craving hits, focusing on high-fat and high-protein foods may help. Foods like avocados, nuts, eggs, and lean meats not only satisfy hunger but also provide steady energy and keep us feeling full. Healthy fats, in particular, improve the taste of meals, which can satisfy the taste buds, and combined with protein, they create a more lasting feeling of fullness. Unlike sugary snacks, which cause a quick spike in blood sugar followed by a crash, protein and fats give you a slower, steady energy source. Yanovski’s research notes that sweet, high-fat foods are especially appealing to people with binge-eating tendencies, but consuming healthier high-fat options may gradually lessen the desire for those high-sugar snacks (Yanovski, 2003).
High-protein foods like meats, dairy, beans, and nuts are especially effective at reducing cravings. Protein impacts hormones that help regulate hunger, making you feel full longer. For instance, when you eat a protein-rich snack like yogurt or a handful of nuts, the body releases hormones that signal the brain to reduce hunger and increase satisfaction. This effect can make it easier to skip the candy bowl or say no to extra servings of dessert. Research supports that protein, paired with high-fat foods, can create a longer-lasting sense of fullness, helping reduce cravings for sugar-packed snacks during the holidays (Yanovski, 2003).
Managing holiday cravings also involves understanding the role of emotions. Cravings aren’t always about physical hunger; sometimes, they’re a response to feelings of stress, sadness, or even boredom. Yanovski’s research highlights that some people may use food as a form of self-soothing, especially when they’re dealing with stress or other emotional challenges (Yanovski, 2003). During the holiday season, when many people feel stressed with added commitments, the comfort of sweets can become even more appealing. Recognizing that cravings might be emotionally driven rather than actual hunger can help in making healthier choices.
Dr. Grundy adds, “The holidays are a time of family, friends, and celebration, and food is often a big part of that. While these traditions are meaningful, some festive foods aren’t always the healthiest. Take a polite bite when offered but try to stick to smaller portions, focusing more on high-fiber, nutrient-rich options like vegetables.” She also suggests that those prone to stress-related eating should reach out for support: “If you struggle with depression or anxiety, the holidays can amplify those feelings, and it’s easy to turn to food or alcohol for comfort. We’re here to help; our behavioral health clinicians can support you in finding healthier ways to cope.”
If you do indulge in holiday sweets, a high-fat, high-protein approach can help you maintain balance. After enjoying a treat, you can follow up with a meal or snack that’s high in protein and healthy fat to avoid the rapid rise and fall in blood sugar that sugary foods create. This strategy provides your body with the nutrients it needs to avoid a sugar crash and maintain steady energy.
To stay on track, Dr. Grundy recommends thinking ahead: “Holiday diet plans can start before the festivities! Knowing your boundaries in advance can help you enjoy treats in moderation. For instance, you might set a limit of two sweets at a gathering—having a plan can help you savor your favorites without overdoing it.”
Additionally, Dr. Grundy reminds patients to remember how alcohol affects the body: “Alcohol has calories, and as we age, it becomes harder to break down. Drinking too much can leave you with a rough hangover the next day. Enjoy a drink if you’d like, but consider moderation so you can enjoy the rest of the season.”
In summary, focusing on high-protein, high-fat foods during the holiday season can help curb cravings, maintain energy levels, and support balanced eating habits. Rather than feeling deprived, you may find that these foods keep you satisfied, reducing the need to reach for sugary treats as often. Dr. Grundy emphasizes the importance of planning ahead for health, and as the season approaches, “Give yourself the gift of health this holiday season by making use of annual preventive health benefits. Early checkups can help identify and address any developing health issues. And if the schedule’s tight, set up an appointment for early 2025 to start the new year strong!”
Nurse Kathryn Beck echoes this sentiment: “Give yourself the gift of health this holiday season! Take advantage of your annual preventive health benefits and opportunities to keep yourself healthy and catch developing problems early on. And if you can’t get scheduled before the end of the year, go ahead and schedule in 2025 and get a jump on a strong and healthy you in the new year!”
References:
Yanovski, S. (2003). Sugar and fat: Cravings and aversions. Journal of Nutrition, 133(3), 835S–837S.
