Dietitians Weigh in on Skipping Meals Before Big Holiday Dinners

Before you forgo breakfast or lunch, consider these expert-approved strategies to help you feel your best.

Many of us have been there before, knowing we’re heading to a holiday feast, we decide to skip a meal or two earlier in the day to “make room.” However, dietitians typically don’t recommend this strategy, for a variety of reasons.

“Skipping breakfast or lunch on a holiday can seem like a good way to save calories for the big meal, but it can backfire,” says registered dietitian Marita Radloff. “When you go long periods between meals or skip meals entirely, you can feel terrible most of the day and after the big meal.”

Here’s what dietitians recommend instead.

Why skipping meals doesn’t work

Your blood sugar and hunger levels are the two main reasons dietitians want you to eat during the day. “By ‘saving up calories’ for a big meal, you’re more likely to eat until uncomfortably full, and may even eat more calories over the course of the day than you would have if you’d stuck to your regular meals,” says registered dietitian nutritionist Kelsey Kunik.

Radloff agrees, explaining that when hunger levels are high, it’s harder to pass up party foods or stop when you’re comfortably full. “Skipping meals can increase ghrelin, the hormone that makes you feel hungry,” she says. She adds that intense hunger from skipping meals is likely to lead to overeating, which in turn may cause bloating and digestive distress.

You may also struggle to function well throughout the day without any nourishment. If you’ve skipped breakfast and lunch but are in charge of cooking or baking for the holiday meal, Radloff points out that you may slip up in the kitchen. “Low blood sugar can impair cognition, so you might forget ingredients or steps. This happens because your brain relies on glucose from food to run efficiently. Then, when you finally eat, your blood sugar can spike, leaving you feeling tired and groggy.”

Strategies to try instead

Be smart about your early meals

“Instead of skipping meals, you can be more strategic and intentional about the meals you do eat,” shares Kunik. “Try to eat balanced meals, and snacks if needed, focusing on fiber and protein.” Start your day with an egg and veggie omelet or Greek yogurt and berries, go for a hearty salad at lunch with chicken and sweet potatoes (don’t skip the dressing), and snack on fruits and nuts to stay satisfied throughout the day.

Get your veggies in early

“Since most big holiday meals aren’t rich in fruits and vegetables, prioritize fiber-filled produce in these earlier meals,” says Radloff. “That way, you can enjoy the traditional holiday foods you love without overeating, and you set yourself up for success earlier in the day.”

Have a real lunch

Even if you have an early dinner to attend, a balanced lunch or a hearty snack can hold you over and keep you from being too hungry. Registered dietitian Vanessa Rissetto recommends “something with protein and fiber, like an apple with peanut butter, a turkey wrap, or hummus and vegetables. Eat it about two to three hours before the meal.”

Move your body

Kunik encourages some movement. The activity isn’t a punishment or a means of burning calories before you eat them but rather a way to help support your body before it digests a bigger meal. Rissetto agrees with the importance of getting activity in, such as “a walk in the morning or after the meal with your family. It helps your digestion and your mood.”

Drink water

It’s basic, and it works. “Thirst often passes for hunger, and holiday drinking dehydrates you,” notes Rissetto. In addition to staying fueled with nutritious foods during the day, sip on plenty of water.

Remember you’re allowed to celebrate

Food is more than just calories and nutrients, especially around the holidays. “Food is how we celebrate, how we remember people, and how we show love,” shares Rissetto. “That counts as part of a healthy life too. Eat slowly, enjoy it, stop when you’re satisfied, and then get back to your normal routine the next day. You don’t need a detox, a cleanse, or a punishment workout. Your next regular meal is enough.”

* This article was originally published here

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