Research shows that 39% of people worry about eating too much during the holidays. Here’s how to enjoy it responsibly, according to experts.

Thanksgiving, New Year’s, and other winter holidays are just around the corner, and as the year-end celebrations ramp up, many Americans are getting ready to enjoy their favorite treats. They may also subscribe to some bad eating habits before delving into them.

According to a new one national survey by Orlando Health39% of Americans worry about how much they eat during the holidays – and they combat that guilt with outdated advice on controlling their holiday food cravings. The just-released survey shows that 25% of respondents feel they should skip meals to “save calories” before a holiday, while 33% say they feel the need to “detox” or “cleanse” after eating food that is considered unhealthy.

But experts say this kind of thinking is misleading — and can even lead to more weight gain, not less. Here’s what dietitians say people get wrong when it comes to enjoying the holidays.

Myth No. 1: You can ‘save calories’ for holiday dinners and parties by skipping meals beforehand

Not eating anything until you’re sitting down for Thanksgiving dinner? Lisa Moskovitz, founder of NY Food Group and author of The Core 3 plan for healthy eatingsays this approach can backfire and lead to overeating. “I always tell my clients who like to cut back during the day, to save for larger meals, that you can eat a little more now, or you’ll eat a lot more later,” says Moskovitz, noting that time is limited. meals often result in binge eating later.

She adds that this type of fasting can have short-term consequences, such as “digestive problems, blood sugar fluctuations, poor energy levels and sleep disturbances.” If done frequently, it can also lead to “weight fluctuations, malnutrition, poor gut health and a compromised immune system.”

Myth #2: You need to “detox” after eating certain foods

You don’t have to limit yourself after enjoying holiday treats. “A balanced diet and normal hydration levels are all your body needs to detox naturally,” says Amy Goodsona registered dietitian. “Overly restrictive cleanses can harm metabolism and nutrient balance.”

Myth #3: Weight gain during the holidays is inevitable

Goodson says many people wrongly think that gaining weight during the holidays is “inevitable,” but in reality, any weight gain is usually minimal – “often around a pound.” And even if you gain weight, “nothing is permanent,” says Moskovitz.

Myth #4: Eating late at night causes weight gain

Don’t let holiday dinners or late-night parties stress you out. Experts say that when you choose to indulge, it makes no difference in terms of weight gain. “Weight gain has more to do with total calorie intake than timing,” says Goodson. “While it is best to eat meals at regular intervals, having a holiday treat in the evening will not cause weight gain if it fits within your daily intake.”

Myth #5: All holiday foods are unhealthy

Roxana Ehsania registered dietitian, points out that many people think the foods normally found on the holiday dinner table are bad for you, but that’s actually not the case. Turkey is a lean, high-quality protein choice that is rich in vitamins and minerals vegetarian dishes sweet potatoes are packed with good carbohydrates, vitamins and minerals such as vitamin C and potassium that support your immune system and muscle function. Even desserts like pumpkin pie “pack vitamin A and fiber,” says Ehsani.

This way you can enjoy responsibly during the holidays

Instead of beating yourself up for craving grandma’s Christmas cookies or that extra-large piece of cake, experts suggest using a few tactics to eat right this holiday season — so you can have your (Christmas) cake and can eat it too.

• Have a snack a few hours before the party. Registered dietitian Michelle Jaelin says you shouldn’t go to a party on an empty stomach. Instead, have a healthy snack rich in carbohydrates (for an energy boost) and protein (to slow the absorption of those carbohydrates) one to two hours beforehand. Jaelin suggests cheese with whole wheat crackers, Greek yogurt garnished with berries or pomegranates or some nuts with an apple or banana.

• Enjoy holiday food ‘mindfully’. Eating small portions of your favorite foods and eating slowly to “really enjoy the flavors” will help you feel more satisfied and reduce the chance of overeating, Goodson says. Yasi Ansaria spokesperson for the Academy of Nutrition and Dietetics, adds that taking your time also makes indulgence more enjoyable. “Dessert is part of the holiday experience. It’s not the same without it,” she says. “Take your time to savor every bite and enjoy the company and the unique flavors of the season.”

• Stay well rested. It’s easier said than done during the busy holidays, but getting enough sleep is not only good for you, it also helps you avoid overeating. “Make sure you always hydrate, stay active, and prioritize sleep,” says Moskovitz. “Holiday stress and poor sleep hygiene can contribute to poor eating habits more than anything else.”

• Take a step back. Ever heard the expression ‘your eyes are bigger than your stomach’? Experts recommend using a few visual tricks to avoid overeating. “If you’re sitting at the table with food and have it in your field of vision, you’ll probably be more tempted to grab a second or a third,” says Ehsani. “Consider stepping away from the table when you’re full and ready, and only going back for a few seconds when you’re really hungry.” Or Goodson suggests simply using a smaller plate – which “naturally encourages smaller portions, allowing you to enjoy a variety of foods without overeating.”

• Let it go. And don’t feel guilty about indulging in special occasions. “Holidays are not the time to go on a diet,” says Moskovitz. “Enjoying a meal is an important part of what makes a holiday special and memorable. For that reason, I do not recommend going into the holidays with strict rules around food.”

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