Whether it’s get-togethers with family, yummy comfort food, sweet treats or cultural traditions, food is almost always at the heart of the holidays. But with so many decadent meals and busy days jam-packed into a short period of time, it can also leave you feeling stressed-out with CKD.
Managing nutrition recommendations can lead to feeling deprived or guilty, and no one wants that! The holidays and celebrations are about spending time with loved ones (and eating good food). Instead of stressing about what you’re eating, focus on how you can include healthier options while still enjoying your favourites. Here are some of our favourite eating tips for celebrations with CKD.
Eating at celebrations with CKD
Why does eating feel different during the holidays or celebrations?
You’re around people more, you might eat more meals out, and indulge in meals that tend to be higher in sugar, fat, and sodium.
It’s normal. Food is part of our culture, celebrations, and special memories. From homemade cookies to family dinners to comforting meals that remind us of our childhood. Food nourishes more than just our physical body, it feeds our souls and emotions too.
However, feeling out of control or binge eating regularly can leave you feeling tired, bloated, or drained. That’s why it’s important to find a happy medium. You don’t have to cut holiday meals out of your routine. Just balance them out when attending celebrations with CKD.
Balanced plate
When creating your holiday meal plan, think “balanced plate.” You can easily fill your plate with variety without overthinking it.
Follow this simple template:
- ½ your plate: Vegetables and fruits
- ¼ your plate: Protein foods
- ¼ your plate: Whole grains or starches
Fibre-rich vegetables and fruits are filled with nutrients like vitamins and antioxidants to help keep your body working properly. Protein will keep you feeling fuller, longer while balancing blood sugar. Carbs provide energy so you can move and groove through your festivities!
Remember you can still enjoy treats, it’s all about building a balanced plate for celebrations and CKD.
Be aware of portions
Holiday meals often leave us saying, “Whoa, that was a lot of food.” Buffets. Multiple courses. Seconds. Desert.
Try these tips instead of restricting yourself:
- Begin with a small portion. Get up for more if you’re still hungry.
- Eat slowly and give your body time to catch up.
- Ask yourself if you’re still hungry before getting seconds.
Mindful eating allows you to enjoy your food while listening to your body. It also keeps you from feeling deprived. If you don’t finish your plate, you can always save it for later.
Be mindful
Mindful eating can be particularly useful during celebrations. When you eat mindfully, you focus on being present with your food, hunger cues and experience.
Try these easy tips for mindful eating:
- Eat at a table instead of off desk
- Avoid distractions such as your phone or TV
- Notice flavours, textures, and smells
- Check in with your fullness halfway through the meal
Eating mindfully can help you feel satisfied and prevent overeating. You’ll also be able to enjoy your favourite holiday treats without scarfing them down.
Mindset is KEY when it comes to healthy holiday eating.
Don’t let your thoughts spiral out of control with thoughts like:
- “I blew my diet, might as well keep eating”
- “I’ll start fresh in January”
Remember that one meal or day does not determine your health. It’s what you do most of the time that matters.
Try thinking:
- Eat balanced, not perfect
- Get back on track at your next meal
- Be kind to yourself
It will also allow you to feel good about food during celebrations.
Enjoying sweets at celebrations and CKD
Cookies, candies and desserts are a staple at this time of year. And you should enjoy them. Moderation is everything.
Instead of depriving yourself, try:
- Pick and choose your favorite treats
- Eat sweets with a meal to lessen blood sugar surge
- Split desserts with someone
Now you can enjoy holiday sweets and not feel guilty or stuffed at celebrations and CKD.
Staying hydrated
Between hectic days and party beverages it can be easy to let hydration slip your mind. Hydration can have a huge impact on how you feel.
Did you know drinking water aids in digestion, energy production, and can even help with managing appetite? Sometimes our body confuses hunger for thirst.
Tips:
- Drink water consistently throughout the day
- Alternate between water and sugary/alcoholic drinks
- Eat hydrating foods such as fruits and veggies
Maintaining hydration can help you feel more balanced and energized during celebrations and CKD.
Navigating social pressures at celebrations and CKD
It’s common to feel pressure to eat more than you want to at holiday meals. Whether your grandma insists you have seconds, or eating alone is frowned upon in your culture, your comfort should come first with celebrations and CKD.
Try these tips:
- “I enjoyed everything, I’m full”
- Take what you want to eat
- Make your interactions about conversation, not just eating
Gracefully setting boundaries allows you to enjoy social settings.
Stay active
The holidays may throw you off your normal routine, but find ways to keep moving and you’ll feel your best:
I’m not talking hardcore exercise here, just fun stuff:
- Go for a walk after eating
- Stretch or practice some yoga
- Get outside and play in the winter wonderland
Movement aids digestion, helps manage stress and increases energy.
Find fullfillment outside of food
Celebrations times are more than just eating. Sure it’s a big focus, but there are many other things that bring joy during this time of year. Try shifting your focus onto other meaningful things.
Examples include for celebrations and CKD that are not food focused:
- Spend time with friends and family
- Be grateful
- Do non-food related holiday traditions
When you allow yourself to enjoy other things during the holidays, food will just be one of many things you enjoy.
Celebrations and CKD
Eating during the holidays or at celebrations shouldn’t be about rules or restrictions from your favourite foods. It’s about creating a happy medium where you can enjoy yourself and nourish your body.
Focus on building balanced meals, eating mindfully, and not being perfect. You got this! The holidays will be over before you know it, and remember that one meal (or many!) doesn’t determine your health. It’s your lifestyle as a whole. Enjoy the holidays traditions, the delicious food, and yourself!
This article was written by Nadine Abdelmalak, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.