Kwanzaa is an African-American celebration of family, community, culture, and of course, delicious food. Families each have their own take on how to celebrate Kwanzaa; some people spend the week abstaining from eating meat or fasting during daylight hours as a sign of their commitment to the Nguzo Saba (the seven principles).
Remember, feasting and fasting don’t have to derail your progress, or even interfere. We’re sharing some tips to help support you as you navigate the food pillar during Kwanzaa. Let’s dig in:
If you fast during daylight hours:
- Prioritize protein. If you abstain from eating meat during any portion of Kwanzaa, seek out other animal-based sources of protein, including seafood, eggs, Greek yogurt, cottage cheese, and milk. Or try a plant-based protein, such as nuts, seeds, legumes, beans, and even quinoa.
- If possible, don’t skip a pre-fast meal before sunrise. Whatever you do, don’t think of Kwanzaa as a diet. Passing on the pre-fast meal won’t actually accelerate your weight loss. Instead, it can lead to low blood sugar or dehydration, which may make you feel dizzy or distracted during the long day ahead.
- Think “nourishing” versus “filling.” Keep portions normal and focus on foods that are hydrating as well as full of protein, fiber, and healthy fats for sustained energy throughout the day ahead. Overeating, or even “carb-loading,” first thing in the morning will flood your body with glucose, causing an overproduction of insulin leading to weight gain and energy loss. Choose something that’s quick to assemble, such as yogurt with fruit and almonds, eggs, or even a brothy soup.
- Opt for hydrating foods. Pack your pre-fast meal with fruits and vegetables for extra hydration. Some of the most water-rich examples include watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, celery, tomatoes, bell peppers, cauliflower, cabbage, and grapefruit. Yogurt is also surprisingly hydrating as well. Bonus: all of these examples are also great natural sources of fiber too.
- Break the fast slowly. Avoid eating too much, too fast. Instead, start with a small, traditional portion of dates and figs (both green foods on the Calibrate Food Triangle), and milk (a yellow-green food) to help hydrate your body.
- Follow fasting with protein, fiber, and fat. Remember, fast-digesting carbohydrates on an empty stomach will flood your body with glucose, causing an overproduction of insulin leading to weight gain and energy loss.
During celebrations:
- Follow “mostly good”. First things first: Allow yourself to celebrate Kwanzaa with the traditional foods you love in moderation. At Calibrate, nothing is entirely off limits; it’s all about balance. Just return to your normal the next morning. Consistency is way more important than perfection.
- Think beyond the triangle. Remember, it’s okay if you don’t know the color of every single item you put on your plate. The goal at Calibrate is to shift your broader eating patterns instead of micromanaging every single thing you eat, especially at the holidays.
- Snack smart. Whether you’re hosting or attending a Karamu gathering, plan to have a healthy protein-packed snack beforehand so you don’t find yourself making less than ideal food choices out of hunger. It can be as simple as fruit and almond butter, veggies and hummus, or even some nuts and cheese.
- Lean into green ingredients. Many traditional dishes and ingredients from the African diaspora are considered green or yellow-green on the Calibrate Food Triangle (think black-eyed peas, okra, leafy greens, etc). Try expanding this year’s menu to include Eritrean Doro Wat, Kenyan Kachumbari, or Swordfish with Somali Cilantro and Green Chile Pepper Sauce.
- Opt for whole grains. Traditional African dishes like West African maafe, Ghanaian groundnut stew, West Indian or South African curry dishes, or Senegalese thieboudienne are often paired with white rice, cornmeal porridge, or couscous, which are considered fast-digesting carbohydrates. Remember, cultural staples and meaningful foods can always be part of your Calibrate food program. But if you want to try something new, swap in quinoa, buckwheat, or even homemade injera for a change of pace.
- Fill your plate once. Add a mixture of foods to your plate to give your body a variety of protein, fiber, and healthy fats. Once you’re done, wait about 20 minutes to allow your stomach to signal to your brain as to whether or not you are full. If you’re truly still physically hungry (Is your stomach still rumbling?), go back for a small second helping.
- Hydrate, hydrate, hydrate. Holidays can be so busy that it’s easy to forget your water goal (to drink half of your body weight in ounces each day, up to 120 ounces). Make sure you’re drinking enough water so you don’t feel dizzy or distracted. Stock your fridge with water-rich fruits and vegetables like watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, celery, tomatoes, bell peppers, cauliflower, cabbage, and grapefruit. Yogurt is also surprisingly hydrating as well. Bonus: all of these examples are also great natural sources of fiber too.
- Savor the sweet. If you’ve been cutting back on your sweets during your Metabolic Reset thus far, your taste buds (and habits) may have changed since last year, and certain go-to Kwanzaa dishes may now seem too sweet. Listen to your body instead of eating something just because it’s what you expect yourself to do. Try something that’s packed with nutrient-rich ingredients, like these Roasted Spiced Pears with Walnuts or Tahini Date Energy Bites.
- Don’t feel forced to clear your plate. Many of us were raised with the “finish your plate” mantra and it can be a tough one to shake. Having a plan for leftovers (see below) can help combat feelings of guilt around food waste.
- Sharing is caring. If you’re hosting, stock up on take-away containers so family and friends can pack up leftovers. This is a great way to not only share the love, but to clear temptation out of the house. You can also bring leftover food to work, your church, or a local shelter that accepts perishable donations.
- Stretch your legs. Recruit family and friends to take a short walk or spend some time outside after your meal. Is there snow where you live? Build a snowman with your family or walk to the local sledding hill. If the weather isn’t cooperating, find a creative indoor game or activity that gets you out of your chair.
- Give yourself grace: If you’re hosting, show yourself some kindness. Cooking a big meal with lots of people can be stressful: Know your boundaries and set yourself up for success by planning and prepping what you can ahead of time. And don’t be mad at yourself for tasting while you cook—someone’s got to!
Finally, remember that no matter where Kwanzaa falls during your Metabolic Reset, Calibrate is here to support you. We’re in it together. Happy Kwanzaa!