April Mase, RD
Food and Nutrition, UPMC

As we recover from Thanksgiving but with many more celebrations ahead, you may find it challenging to not overindulge this holiday season. Perhaps you also hosted—or were a guest—encountering food allergies or sensitivities that might need more attention in your next gathering. With a little preparation and communication, everyone can enjoy the holidays without compromising their health.

Communication is Key

If you’re hosting, reach out to your guests early to ask about any dietary restrictions or preferences. Proactively addressing these needs fosters a welcoming and inclusive environment.

If you’re attending a holiday event, don’t hesitate to communicate with your host if they haven’t reached out. Share specific details about what you can and cannot eat to avoid misunderstandings.

Unsure about a particular dish? Ask how it was prepared or check labels for packaged items. Hidden ingredients like nuts or gluten can often appear in unexpected places, such as garnishes or sauces.

Plan Ahead

When attending a gathering, consider bringing a dish that fits your dietary needs. This guarantees you’ll have something safe to eat and allows others to experience your preferred dishes in a positive light.

If your plans include dining out, review the menu beforehand and call the restaurant to ask about substitutions or accommodations. Many establishments are happy to modify dishes to meet dietary needs.

For those preparing holiday meals, simple ingredient swaps can make dishes more inclusive without compromising flavor. For example, almond flour or gluten-free flour blends can replace traditional wheat flour in baked goods, and plant-based alternatives like almond milk or coconut milk work well in place of dairy. You can also substitute eggs with a flaxseed or chia seed mixture, making baked goods both allergy-friendly and delicious. These small changes can go a long way in ensuring everyone at the table has something to enjoy.

Focus on the Festivities

As a host, you can simplify things for everyone by labeling dishes with common allergens or ingredients and offering a variety of options. A buffet-style setup with clearly marked items can effortlessly accommodate diverse dietary needs. This allows more time to focus on the fun rather than wondering if you’re able to eat something or not.

Ultimately, while food is an integral part of many holiday traditions, the season is about connection and celebration. Focus on enjoying time with friends and family, sharing meaningful traditions, and creating lasting memories beyond the dinner table.

Navigating food sensitivities during the holidays doesn’t have to be stressful. With open communication, thoughtful planning, and a focus on inclusion, you can ensure a joyful and health-conscious holiday season for everyone.

April Mase, RD, is a clinical nutrition manager with UPMC Food and Nutrition. For more information about UPMC health services in northcentral Pennsylvania, visit UPMC.com/NorthCentralPa.