Holiday Foods to Limit (and Where Sugar Hides)

The holiday season asks a lot of us. There are more late nights, more to organise, more rich food and drink everywhere you turn, and all of it lands in the middle of cold and flu season.

We talk a great deal about superfoods. It's just as useful to know which foods and drinks tend to leave us tired, bloated, badly rested and cranky. You don't need to avoid any of them completely. Knowing where they hide lets you choose when they're worth it.

The usual suspects

Added sugar

Sweets give a quick lift and an equally quick drop, and many of us feel shaky, hungry and irritable an hour or two later. The American Heart Association suggests women keep added sugar to about 25 grams (6 teaspoons) a day. A single slice of holiday cake can easily pass that.

Highly processed snacks and fast food

Crisps, crackers, pastries and fast food tend to be high in refined flour, salt and fat, and low in fibre. They're easy to overeat and don't keep you full.

A note on trans fats: artificial trans fats (partially hydrogenated oils) were the worst offender for heart health. The FDA has banned adding them to food in the U.S. since 2018, so they are far rarer than they used to be. Older stock and some imported products can still contain them. Check for "partially hydrogenated oil" in the ingredients.

Salt

Holiday meals, cured meats, cheese boards and restaurant food are often very salty. Most of the salt we eat comes from packaged and restaurant food, not the salt shaker. The FDA recommends staying under 2,300 mg of sodium a day. Too much can raise blood pressure and leave you feeling puffy.

Alcohol

A drink can feel relaxing, but alcohol disrupts the second half of the night's sleep, even if it helps you drop off. It also dehydrates you, adds calories quickly and loosens resolve around food. Current U.S. guidance is that less is better, and that women who drink should keep to one drink a day or less.

Alternate each alcoholic drink with a glass of water or sparkling water with citrus. You'll drink less and sleep better.

Caffeine

Coffee and tea are fine for most people. The FDA considers up to about 400 mg of caffeine a day, roughly four cups of brewed coffee, generally safe for healthy adults. But caffeine stays in the body for hours, so an afternoon coffee can still be affecting your sleep at midnight. If holiday stress is already keeping you awake, try cutting off caffeine after lunch. If you're pregnant, the usual advice is to keep to about 200 mg a day.

Tobacco

If you smoke, the holidays can be a hard time to quit. They can also be a good one: free help is available on 1-800-QUIT-NOW in the U.S.

Where sugar hides

Often most of the sugar we eat is in foods that don't taste obviously sweet. Check the Added Sugars line on the label for:

• Breakfast cereals and granola
• Salad dressings, especially "light" versions
• Pasta sauces, ketchup and barbecue sauce
• Bread, including wholemeal loaves
• Cured and deli meats and sausages
• Flavoured yoghurts and fruit pots
• Fruit juices and smoothies
• Peanut butter and other nut spreads
• Soups, especially tinned
• Crackers
• Jams, jellies and canned fruit in syrup

Our guide to reading labels for hidden sugar walks through exactly what to look for.

Holiday strategies that actually work

• Don't arrive starving. Have a small snack with protein and fibre before a party, such as an apple and a few nuts.
• Fill half your plate with vegetables first.
• Choose the treats you really love and skip the ones you're eating out of habit.
• Keep moving. A walk after a big meal helps with digestion and blood sugar.
• Protect your sleep. It affects appetite, mood and immunity more than any single food.

The bottom line

No food is off limits over the holidays. But the more of your eating and drinking that is whole, home-cooked food, water and sleep, the better you'll feel when January arrives.