Top physician tips to navigate holiday eating and still feel good

Holiday dinners and parties are filled with delicious food, and it’s easy to wind up with a plate piled high. The holiday season and overeating seem to go hand-in-hand, but eater beware – there are short- and long-term effects.

“Overeating can cause wide swings in the sugar and insulin levels in your blood, which can cause abdominal discomfort, sluggishness, and disrupted sleep. Over the long-term, these spikes lead to increases in belly fat and risk for pre-diabetes. By limiting the intake of easily absorbable carbohydrates (like desserts, breads, and alcohols), you can avoid this “sugar rollercoaster.”

Dr. Damon Tanton, the Medical Director of Endocrinology and Obesity Medicine at the AdventHealth Diabetes Institute

In the long-term, eating too much can lead to weight gain and obesity, which, according to the American Heart Association, is a major risk factor for heart attack and heart disease. In addition, packing on the extra pounds can lead to Type 2 diabetes. According to the American Diabetes Association, about 90% of people with Type 2 diabetes are overweight or obese.

“Don’t let the holiday turn into the holidayssssss – give away leftovers and lean on friends as accountability partners to keep you on track.”

Morgan Grinwis, AdventHealth Endocrinology Physician Assistant at the AdventHealth Diabetes Institute

BUILDING A HEALTHY PLATE

Dr. Swathi Sista, an AdventHealth Endocrinologist at the AdventHealth Diabetes Institute suggests, “Fill up on lean protein like turkey breast, chicken or fish first. Then add non-starchy vegetables such as green beans, carrots or broccoli. Save carbs, like sweet potatoes without the cream and butter and whole grains (brown rice and whole wheat bread) for last.”

By following this order, you can avoid potential overeating and keep your blood sugar steady.

SIMPLE HOLIDAY EATING TIPS

• Use a smaller plate to control portions
• Wait 30 minutes before going back for seconds to see if you’re truly hungry
• Stay hydrated, especially if drinking alcohol
• Limit dessert to three normal-sized bites
• Choose homemade “from scratch” dishes where you know all ingredients

Another endocrinologist at the AdventHealth Diabetes Institute, Dr. Aymar Rodriguez Perez, has a fun tip, “Talk more than you eat! Chatting with family and friends allows time for your helpful hormones, called incretins, to go up, which helps with digestion and makes you full.”

FOODS TO AVOID

• Sugary drinks like sodas and alcohol
• Processed meats like ham and sausage
• Fried foods
• Rich desserts like cheesecake and pecan pie
• High-calorie items like eggnog and buttery, creamy dishes like mashed potatoes

DID YOU KNOW?

“Letting rice and pasta cool for a few hours after cooking can make them healthier,” said Jazmine Barrero Naranjo, an APRN in Endocrinology at the AdventHealth Diabetes Institute. “Cooling breaks down the starches, which makes it blood sugar friendly.”

This trick is particularly useful if rice and pasta are a big part of your meals, like they are in Hispanic and Italian cultures.

ENJOY FOOD TRADITIONS

“Some foods have value outside of their nutritional content. Certain foods are also about family traditions and making memories,” as Hope Drake, an Adventhealth Endocrinology Nurse Practitioner at the AdventHealth Diabetes Institute reminds us. Amanda Crane, another AdventHealth Endocrinology APRN at the AdventHealth Diabetes Institute adds, “Devoting time to the process of cooking gives families a unique opportunity to bond and bring everyone together.”

At the end of the day, the holidays are about being with the people who matter most, whether that’s family, friends, or even spending time by yourself to reflect. The best memories come from feeling connected, sharing kindness, and creating moments of joy—not just the food on your plate. No matter how you celebrate, the spirit of the season is about love and gratitude.