Healthy Eating Over the Holidays

By Angela Holsey, NP-C
Candler County Gastroenterology

holseyThanksgiving marks the start of holiday overindulgence with the abundance of sweets, pies, cookies, cakes and etc. This makes eating healthy the holidays difficult given its constant flow at home and/or work. The key is to remember portion control and moderation. The World Health Organization recently updated its recommended daily allowance of sugar for daily caloric intake from 1096 to 5%. This equals out to 25 grams or 6 teaspoons of sugar a day. If you are a diabetic, limiting your carbohydrates (which contain sugars and starch) is also the key. Try incorporating artificial sugars, like Stevia or Splenda, which do not add extra calories, into your recipes. Artificial sweeteners are “also called intense sweeteners” because they are sweeter than your regular sugar. As a result, you would require less. Sorbitol sugars can aggravate symptoms of Irritable Bowel Syndrome (IBS) and heavy use of artificial sweeteners may cause bloating. I also try to limit my fat intake by using “Fat-Free or Low Fat” products. This can even include your dairy products, such as milk. However, fat free can also mean more sugars. Be sure to read your food labels on the products you are using. This will tell you the total amount of sugars, fats, and carbohydrates in the products. The key is moderation and portion control; not only during the holidays, but every day! Enjoy your holiday season!