12 Tips for Healthy Holiday Eating
Maintaining healthy eating habits can be challenging, especially during the holiday season when tempting treats seem to be everywhere. However, it is possible to enjoy the festivities without completely abandoning your health goals. Here are some tips to help you navigate through the holidays while still savoring the joy of the season.
1. Be Strategic with Indulgence
Instead of indulging in festive foods every day, pick specific occasions like Thanksgiving and Christmas to enjoy guilt-free. Remember, these occasions are special, so allow yourself to indulge without guilt while sticking to healthier options on other days.
2. Prioritize Protein and Fiber
Start your meals by filling your plate with protein and fiber-rich foods. These nutrients help control hunger and keep you feeling full longer. Opt for lean proteins like turkey and incorporate plenty of fruits, veggies, and whole grains to help curb cravings for less healthy options.
3. Practice Mindful Eating
Eating slowly and mindfully can help you recognize when you are full, preventing overeating. Take your time to savor each bite, pause between mouthfuls, and listen to your body’s hunger cues. This can also reduce levels of the hunger hormone, making it easier to resist unnecessary snacking.
4. Delay Second Servings
Wait at least 20 minutes before deciding whether to go for seconds. It takes time for your brain to register feelings of fullness, so giving yourself a brief pause can help you make a more conscious decision about whether you truly need more food.
5. Eat with Awareness
Pay attention to your hunger levels and emotional triggers for eating. Choose your holiday treats intentionally and enjoy them without distractions. Be selective about the foods you indulge in and consider which ones truly bring you joy.
6. Embrace Healthy Holiday Options
Be the person who brings a nutritious dish to the buffet table or potluck — you may find others appreciate a lighter choice. Here are some healthy options to consider:
– Lentil and quinoa salad
– Hummus and veggie platter
– Turkey chili with kidney beans and black beans
– Bell peppers stuffed with chickpeas and vegetables
– Whole-wheat pasta with cherry tomatoes and pine nuts
– Tray of roasted Brussels sprouts, carrots, and sweet potatoes (or your favorite winter veggies)
– Spiced poached apples and pears with cinnamon and Greek yogurt
These ideas can inspire you, but there are countless healthy holiday recipes available online.
7. Opt for Smaller Plates and Serving Spoons
Using smaller plates and bowls can naturally help you serve yourself smaller portions and stick to healthy portion sizes without even realizing it. Similarly, using smaller spoons and utensils can have the same effect.
8. Pre-Portion Meals and Treats
During the holiday season, avoid grazing or eating directly from full-size packaging. For example, when snacking, transfer some chips into a ramekin instead of consuming the whole bag. If you want to try multiple desserts, serve yourself a small portion of each instead of going back for seconds.
9. Avoid Skipping Meals
Don’t skip meals to save on calories. Skipping meals can lead to increased hunger and overeating when indulging in holiday treats. Ensure you eat enough each day and focus on consuming nutritious whole foods. Keep healthy snacks handy for long travel days and have a nourishing breakfast and lunch before attending big events to avoid feeling under-fueled and excessively hungry.
10. Stay Away from Food
With food abundant during the holidays, give yourself some distance if needed. Socialize away from the buffet table at parties, store leftovers after meals, and refrain from snacking unnecessarily.
11. Consume Alcohol Mindfully
Be mindful of your alcohol consumption during the holidays. Alternate between alcoholic drinks and non-alcoholic options like seltzer. Limit yourself to one or two servings of festive drinks at social gatherings instead of indulging every night.
12. Avoid an All-or-Nothing Mentality
Your eating habits don’t have to be perfect during the holidays or any other time of year. Enjoy nutritious foods most of the time and indulge in your favorite treats in moderation. Incorporate physical activity, ensure adequate sleep, and care for your mental health alongside your physical health during the holiday season.
