Chances are, the subject of holiday meals is well underway in your household. Whether you’re hosting or just a guest, dining in or eating out, you’re likely thinking about what will be in your oven or on your plate for the Thanksgiving holiday next week, along with all of the December celebrations. For many of us, there’s the ever-present struggle of trying to eat in a healthy way, while occasionally indulging in some less-than-healthy favorites. And with all of the upcoming holidays, those struggles will be front and center. We know that how you eat can have a direct impact on how healthy you are, now and as you get older. But will the occasional indulgence really harm you? Is it okay to go a little crazy over the coming weeks and get back on track in January? There are some myths – and then there are some realities- about how and what you should eat in the coming weeks. So let’s sort through a few of them.

First some myths. According to a recent post from Silver Sneakers, substituting some foods described as “low fat” or “non-fat” can actually introduce more sugar into your life while doing away with some valuable fats that will leave you feeling more full. So skip the non-fat salad dressing and substitute it with some good olive oil and balsamic vinegar. Or, consider the recommendation of “white” meat rather than “dark” meat when it comes to your chicken and turkey. In fact, they have virtually the same fat content and dark meat even has some additional valuable nutrients. So grab a drumstick (but better to leave the skin behind) and read more here. 

But what’s not a myth? Overloading your aging body with salt and sugar is detrimental to your health. There’s no getting around the fact that too much sugar and too much salt can do real harm. Why is that? Let’s start with salt. Serious evidence already exists about the dangers of high salt intake for your heart health and blood pressure. To add to this existing knowledge comes a new study just published in JAMA Network examining the effects of dietary salt on high blood pressure, which affects 32% of all Americans aged 30-79. What this study determined was that just cutting 1 teaspoon of salt per day from your diet (we know, easier said than done) can lower your blood pressure akin to taking a basic blood-pressure medication. And unlike blood pressure meds, eliminating some salt from your diet has no side effects. So plan that low-sodium turkey gravy, and read more here.

Concerns also exist when it comes to indulging in too much sugar. After years of research, we know that too much sugar contributes to insulin resistance in your body, leading to an increased risk of diabetes, heart disease, obesity, and depression. This risk of harm is backed up by even further research, recently published in PLOS Biology which found that a high sugar diet also leads to insulin resistance in the brain, reducing your brain’s ability to remove harmful debris and therefore raising your risk of such neurodegenerative diseases as Alzheimer’s and Parkinson’s. For more on this new research, grab that cup of plain tea and click here.

So is the answer to go cold turkey (no pun intended) for the upcoming holidays, when it comes to salt and sugar? Experts suggest that cutting yourself off completely can easily backfire. As one expert states, “Willpower is more of a myth than a muscle.” You can trick yourself into eating fewer sugary treats but cutting yourself off completely is likely to lead you to binge on the Christmas cookies when no one is looking. The better strategy? Common sense works well here. Start reading your food labels to understand exactly how much salt and sugar you’re ingesting at any given time. Over the coming weeks, gradually reduce your intake so that your body has time to re-adjust your taste buds. Try to skip processed foods or restaurant meals that contain lots of hidden sugars and salts. And embrace some other spices that may also please your taste buds. No harm in indulging in some extra cinnamon in your coffee or thyme on your holiday veggies. And yes, the occasional indulgence is permitted- you are human after all. But the sooner you re-adjust your taste buds and diet, the more likely you’ll set yourself on a healthier path. For more ideas, pull out your cookbooks and look here.