It's that time of year when your patients are asking how to "handle the holidays" when it comes to eating. From work events to parties to family traditions, many are balancing the joys of the season with anxiety about their nutrition goals.

Below are two common misconceptions about holiday eating, and how to alleviate your patients' concerns about "being good."

Misconception #1: Holiday dinner will cause weight gain. Nip this one in the bud fast. Just like one low calorie meal will not lead to weight loss, nor will one indulgent dinner cause significant weight gain.

Before the holidays, patient's often ask for recipes or strategies for a healthier holiday meal. Afterwards, they are often quick to report how they did on that day--either for absolution or validation.

While it is often reported that people gain weight over the holidays, these occurrences are likely the result of a combination of factors--not just the holiday meal. Multiple social events, stress and time related to holiday planning, plus the colder weather of the season can all affect how people eat and move. From being too busy for physical activity to the common coping mechanism of "stress eating," those who have been working on weight loss are likely to see a plateau at this time.

For some, the anxiety of managing their nutrition at this time can be emotionally triggering. They may struggle with feelings of guilt, resentment, and a negative coping response. Those with an "all or nothing" approach to dieting may give up on healthy choices altogether.

In other words, a holiday dinner will not cause weight gain, but how people react to it may.

Counseling strategies. As the holidays approach, health professionals can help their patients reframe and refocus on what the holidays are about. Encourage mindfulness--"awareness that arises through paying attention, on purpose, in the present moment, non-judgementally” (Kabat-Zinn). Set expectations about the challenges of the season, the emotions that come with those challenges, and strategies for coping. Also brainstorm ways for including physical activity in their busy schedule, including options during cold weather. Physical activity not only will help maintain the progress they have achieved thus far, but can also help reduce stress and maintain their self-efficacy during this time.

Overall, helping your patient relieve the pressure they put on themselves will go a lot further than providing healthy cooking tips.

Misconception #2: They should "save calories" for dinner. This is an age-old strategy that people apply on holidays. While people should enjoy their holiday favorites, arriving for dinner starving can make it harder to be mindful--which in the long run can trigger a negative response, as discussed above.

For some, a mindless over-indulgence at dinner can have physical consequences. A spike in blood sugar, a painful GERD response, or uncomfortable IBS symptoms can quickly dissipate the joy of the meal.

Counseling strategies. Help people prepare themselves physically, as well as mentally and emotionally, so they can manage their choices--rather than having the choices manage them. Therefore, show them how a balanced breakfast, lunch, or brunch can empower them to mindfully enjoy a satisfying--yet safe--dinner.

Use the plate method as a reminder that a balance of protein and fiber can help manage hunger and blood sugar. Platemethodpics.com offers a variety of quick and easy breakfast and holiday ideas.

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