The holidays are a joyous time of celebration with family, friends and delicious food. However, it's important to remember that those who live with chronic conditions like food allergies, diabetes, celiac disease or liver disease may need to be careful about their food and drink choices at parties. Whether you're hosting a holiday gathering or attending one as a guest, being aware of the prevalence of these types of conditions is crucial for ensuring everyone can enjoy the festivities safely.
In this blog, we offer suggestions for inclusive holiday eating and party preparation. For additional tips, check out our guide to holiday eating for people with diabetes.
Stay aware of common food allergens
When planning your holiday menu or considering your options at a party, it's important to be aware of common food allergens. The most common allergens include:
- Wheat
- Peanuts
- Eggs
- Milk
- Soybeans
- Fish
- Shellfish
- Tree nuts
- Sesame
From eggnog and mashed potatoes to festive cookies and other desserts, many traditional holiday dishes contain one or more of these allergens. While that doesn’t necessarily mean these foods are off-limits to everyone, it may be helpful to label these foods accordingly or separate them from other foods at a party buffet station.
Use color-coded utensils and separate cookware
To prevent cross-contamination, which can be dangerous for people with food allergies or celiac disease, use color-coded utensils and separate cookware and serving stations. Even a small amount of exposure to an allergen could potentially trigger an allergic reaction in sensitive individuals, so this precaution can help improve food safety.
Collaborate on the menu
Whether you're hosting or attending a holiday gathering, collaborating on the menu can help everyone feel included and improve food safety for all. This approach also encourages guests to bring a variety of allergy-friendly, diabetes-friendly and gluten-free options so that there's something for everyone to enjoy.
Offer mocktail alternatives
Alcohol can present issues for many people with chronic conditions. For example, people with liver disease, whether alcohol-related or not, are often advised to abstain from or limit alcohol intake. For those who live with diabetes, alcohol can also impact blood sugar levels, depending on the type and amount of alcohol consumed, the presence of food, and a person’s medication regimen. In some cases, alcohol can also worsen food allergic reactions or impair judgment, increasing the risk of accidental allergen consumption.
Consider offering festive mocktails that incorporate holiday-friendly ingredients like vanilla, cinnamon and other seasonal spices.
Make healthy, simple food swaps
Many holiday foods are rich in butter, animal fats and cream, which can affect both blood sugar levels and liver health. Try some of these simple ingredient swaps for lighter versions of your favorite holiday dishes:
- Substitute skim or plant-based milk for heavy cream
- Use herb-based sauces instead of cream- or animal-based sauces
- Incorporate fresh ingredients like garlic and onion instead of relying solely on animal fats for flavor
- Include a crudité platter alongside or instead of a charcuterie board for those who may want to limit salty cured meats and fatty cheeses
- For stuffing, use whole grain breadcrumbs as the base and substitute vegetables for meat
- For a healthier twist on potato latkes, try substituting fresh zucchini for starchy potatoes
Remember: The holidays are about celebrating with loved ones. Inquiring about dietary needs and limitations is an opportunity for empowerment and collaboration and can lead to a menu that everyone can enjoy.
For those with chronic conditions, staying informed about your health is crucial. Labcorp OnDemand offers several tests to help you stay healthy and informed about your health. With thoughtful planning and consideration, everyone can partake in the joy and deliciousness of holiday gatherings.
