Tag: celiac disease

Simple Tips for Healthy Holiday Eating

Holiday traditions often involve special foods and beverages, posing challenges for individuals managing medical conditions like diabetes, food allergies, and obesity. Emphasizing mindfulness in eating and understanding personal dietary restrictions can alleviate holiday stress and enhance enjoyment.

updated December 5, 2025

Everyone enjoys the holiday traditions of eating and drinking special foods and beverages.  But these can cause problems for people who need to manage what they eat and drink for medical reasons.

sliced Stollen

Nutritional adjustments play a vital role in managing these health conditions

  • diabetes
  • high cholesterol
  • celiac disease/gluten sensitivity
  • nut and other food allergies
  • lactose intolerance
  • overweight/obesity
  • alcohol dependence
  • heart, kidney, and liver dysfunction
  • anorexia/bulimia
  • pregnancy
  • migraine
  • cancer

Share the Joy, not the Germs

Lessons learned from the COVID-19 public health emergency are useful as we plan to celebrate holidays with gatherings. Several illnesses, particularly respiratory infections, are more prevalent at this time of year.

As much as we hate missing activities with close friends and family, we risk spreading contagious diseases if we attend when we are ill. Be gracious and stay home when you feel unwell.

If you are at higher risk of complications from respiratory infections, consider whether attending gatherings is wise.

“The COVID-19 pandemic has been stressful and isolating for many people. Gatherings during the upcoming holidays can be an opportunity to reconnect with family and friends.

This holiday season, consider how your holiday plans can be modified to reduce the spread of COVID-19 to keep your friends, families, and communities healthy and safe.”

Centers for Disease Control and Prevention
a dining table decorated for Christmas

Practical Tips to Plan Menus

Planning ahead to manage holiday stress also applies to cooking, entertaining, and eating during the holiday season.

If you plan and prepare holiday meals and parties, remember that some attendees need to avoid or restrict certain foods.  

Offer an ample variety of food and drinks so your guests will find something that works for them.

If you have house guests, they will appreciate your asking them about dietary needs or restrictions so you can have food available to meet their needs.

If you have special food needs, it may be wise to offer to bring a dish to an event or take food to eat if you will be someone’s house guest.

“Holidays can be a time of great anxiety for people with diabetes because it is so focused on food.

Don’t let questions about what to eat, how much to eat, and meal timing dampen your holiday. Plan in advance, so you can fend off stress and fully enjoy the day and keep your diabetes management on track.”

American Diabetes Association
Photo by fauxels on Pexels.com

The following links are provided for your information only and do not constitute clinical advice or endorsement. Always discuss health decisions with your personal healthcare professional.

Dr. Diana, an allergy doctor who blogs about cooking at White Coat, Pink Apron, suggests these

Edible Christmas Gifts

decorated Christmas cookies

 30 Best Gluten-Free Christmas Cookies

apples, oranges, and walnuts

Navigating the Holidays with a Food Addiction: 

” Eating disorders are not about food, it is about the underlying issues which can be triggered by anxiety and stress. Holidays can bring on both increased stress and anxiety and can be difficult for individuals to manage. When a person is in an active eating disorder, there are various ways to cope with the holidays.”

Addiction Hope.com

Time for you to plan

As you consider your holiday entertaining, whether as host or guest, what is most important for you to consider?

How will you plan ahead so that you can feel confident that your holiday celebrations are not only fun, but healthy and safe?

Who do you need to talk to or ask for help?

Exploring the HEART of holiday eating

I appreciate the resources I have linked to in this post for sharing their expertise online.

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

Healthy Holiday Eating: Practical Management Tips

This post shares how holiday foods like marshmallows and eggnog, appear in traditions and songs. Holiday foods can challenge nutritional management of multiple health conditions. Here are practical tips for planning meals to accommodate dietary needs, while offering insights on healthy eating and managing sobriety during festivities. Ultimately, we can celebrate human connections over food.

What do marshmallows, pumpkins, eggnog, popcorn, and pears have in common?

They are foods associated with holiday recipes, and they’re mentioned in songs about Christmas. You’ll also recognize less everyday foods like chestnuts, figgy pudding, collard greens, and wassail.

Recipes from Holiday Carols 

sliced orange, orange with cloves

We enjoy holiday traditions of eating and drinking special foods and beverages; we even sing about them. But these can cause problems for people who need to manage what they eat and drink for medical reasons.

Nutritional management is vital to managing these conditions-

  • diabetes and high cholesterol
  • celiac disease/gluten sensitivity
  • nut and other food allergies
  • lactose intolerance
  • overweight/obesity
  • alcohol dependence
  • heart, kidney, and liver dysfunction
  • pregnancy
  • migraine
  • hypertension
  • irritable bowel syndrome
variety of party cookies on a plate

Practical tips for planning Holiday parties and meals

Planning ahead to manage holiday stress applies to cooking, entertaining, and eating during the holiday season.

If you plan and prepare holiday meals and parties, remember some attendees need to avoid or restrict certain foods. Offer an ample variety of food and drinks so your guests will find something that works for them.

If you have houseguests, they will appreciate your asking them about dietary needs or restrictions so you can have food available to meet their needs.

If you have special food needs, it is wise to offer to bring a dish to an event or take food to eat if you will be someone’s houseguest.

 

a table setting at a holiday brunch I attended

 

Healthy Eating and the Holidays

The Centers for Disease Control and Prevention offers tips for healthy eating for people with diabetes through the holidays. These are also helpful for others. Click the above link to learn how.

‘Tis the season for family, festivity, and food—lots of food. How do you manage diabetes during the holidays when food temptations are just about everywhere? Try these tips to help you stick to your diabetes meal plan this holiday season.

from the Centers for Disease Control

Tips for Everyone at the Holidays

  • You can still enjoy your favorite holiday treats in moderation. Focus on dishes you really love and can’t get any other time of year.
  • Sometimes there are too many holiday treats to fit into one meal. Instead of overeating, ask your host if you can take a favorite treat home for later.
  • Fill at least half your plate with vegetables and leave less room for unhealthy food.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full, so take your time before deciding if you want seconds.
  • Being active is your secret holiday weapon. It can help you digest your food better and reduce stress.
  • You may not have time for a long walk, but even 10 minutes after a big meal helps.

 

Delicious gluten-free recipes

Even if you are not gluten-sensitive, you may enjoy gluten-free dishes. Some taste even better than their gluten-containing cousins.

 

 

 

Maintaining Sobriety Through the Holidays  

from Addiction Hope 

“Be able to understand your limitations. Is it easy to say no to a drink in a restaurant setting but hard to avoid alcohol in a home environment? What types of scenarios are triggering to you? Knowing this ahead of time can help you work through situations and be prepared for what you might encounter.

Having an exit strategy can be a helpful tool to utilize in times of stress or pressure. This might include stepping out to call a trusted friend for support, going out for a walk, or practicing mindfulness techniques.”

 

 

Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.

CDC
Photo by Nicole Michalou on Pexels.com

 Sharing the HEART of the holidays

As a Christmas gift to me and your friends, please share this post with friends in an email or on your social sites. Thanks.

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

 

a small cute decorative snowman figure

Dr Aletha

Unfortunately, food allergies don’t take a holiday. This post reviews how those with food allergies can eat well and safely.

How to manage food allergy with confidence

Up to 10% of the population have true food allergy, while 50-90% of people who believe they have food allergy may not. An accurate diagnosis is important so the condition can be managed properly when appropriate, but not needlessly..

Keep reading