Your boss brings holiday coffee cake to the breakfast meeting, your friend sends chocolates, your neighbor stops by with cookies, and your aunt won’t stop insisting that you try a piece of pie. Even if you have the best of intentions, it’s hard to hide from sweets this time of year. But eat like an elf for a few days, and you may wind up with a stomachache, a headache, a toothache, or weight gain.
So how do you avoid the attack of the sugary treats? Here’s your defense strategy for the holidays, from eating a sensible breakfast to simply saying no thanks.
Sticky Situation: Warm Holiday Drinks
When you’re dragging through those last few days at work, a seasonal espresso can feel like the perfect pick-me-up. Unfortunately, your favorite eggnog latte or peppermint mocha could contain more than 50 grams of sugar—that’s double the daily recommendation.
Smart Strategy: Don’t sip your sweets. Skip the syrups and stick to a plain nonfat latte, or sip on tingly peppermint tea.
Sticky Situation: Breakfast Buns
A rumbling stomach can make it hard to resist a plate of coffee cake or cinnamon rolls during an early meeting. But starting your day with refined carbs could leave you craving more treats by mid-morning.
Smart Strategy: Eat a sensible breakfast. Don’t leave breakfast decisions up to fate and donuts. Eat something smart, before you set foot in the office. At least 20 grams of protein will fill you up and help prevent cravings.
Sticky Situation: Sugary Office Snacks
According to one study, eating at work can feel like hard work, especially when treats are piled high in common areas. If your coworkers keep setting out cookie tins and cans of popcorn, whenever you hit that afternoon slump, what you reach for might seem inevitable.
Smart Strategy: Pack your own healthy snacks. You can’t always get treats out of sight, but you can arm yourself with smart alternatives. Whether it’s bags of veggies in your purse or nuts in your desk drawer, healthy snacks will save you this time of year.
Sticky Situation: Sweet Gifts
Americans tend to consume too much added sugar in general, but during the last two weeks of the year, candy sales soar. The first box of chocolates can be sweet. But if the boxes are overflowing under the tree, you don’t need to personally devour that tower of treats.
Smart Strategy: Savor and share. Pick out one or two pieces of dark chocolate to enjoy mindfully. Then offer the rest to family and friends—even if you resort to some sly regifting.
Sticky Situation: Party Pushers
Everyone has that one friend or relative, who will track you down, and make sure you have a drink in your hand or food on your plate.
Smart Strategy: Just say no thanks. And keep saying it. There are so many ways: “Not right now!” “Maybe later!” “Thanks, I just tried some!” “Yes, that was delicious!” Come up with a few catch phrases, and keep repeating them. They’ll help you feel strong.
Of course, you can totally enjoy treats during the holidays—you just want to avoid overdosing on sugary treats at every meal and snack. The US dietary guidelines recommend consuming less than 10 percent of your calories per day from added sugars. So that could be one treat per day, if it’s a reasonable portion, between 150 and 250 calories. Decide which holiday sweets are the most meaningful to you, make it your mindset to say “no thanks” to everything else, and enjoy the ones you love a little more mindfully. And of course, a great way to burn off extra sugar this time of year is by stepping up your activity.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
If you have questions about a Fitbit tracker, product availability, or the status of your order, contact our Support Team or search the Fitbit Community for answers.
Please note: Comments are moderated and may not appear immediately after submission.