Healthy Holiday Eating: Smart Strategies for Enjoying Your Favorite Foods
Healthy Holiday Eating: Smart Strategies for Enjoying Your Favorite Foods
The holiday season brings joy, warmth, and of course, delicious food. From family feasts to festive parties, food is at the center of so many holiday celebrations. But with all the rich meals, sweets, and indulgent treats, it is easy to go overboard and feel weighed down. The good news is that you don’t have to miss out on your favorite holiday dishes to stay healthy! By following some smart strategies, you can enjoy the flavors of the season without the regret.
1. Practice Portion Control: One of the simplest ways to enjoy holiday treats without overindulging is to practice portion control. With a wide variety of dishes on the holiday table, it can be tempting to pile your plate high. However, studies show that portion control can help prevent overeating and support healthy weight management.[1]
• Use Smaller Plates: Choosing a smaller plate can help you keep portions in check and prevent the feeling of deprivation. When your plate looks full, your mind interprets it as satisfying, even if there’s less food on it.
• Sample, Don’t Stack: Take small portions of each dish you would like to try instead of large helpings. This allows you to enjoy a variety of flavors without going overboard.
• Fill Half Your Plate with Veggies: Make vegetables the star of your plate. Not only do they add fiber and essential nutrients, but they also help you feel fuller with fewer calories. Aim to fill at least half your plate with non-starchy vegetables like leafy greens, roasted carrots, or Brussels sprouts.
2. Embrace Mindful Eating Practices: Mindful eating encourages a positive relationship with food by helping you focus on the experience of eating and tuning into your body’s hunger and fullness cues. Research has shown that mindful eating can reduce overeating and help people make healthier food choices.[2]
• Savor Each Bite: Take your time to chew thoroughly and enjoy the flavors of each dish. Eating slowly gives your brain the time it needs to recognize when you are full, which can prevent overeating.
• Listen to Your Hunger and Fullness Cues: Before going back for seconds, pause and assess your hunger level. Ask yourself if you are truly hungry or just eating out of habit or social pressure.
• Minimize Distractions: During holiday meals, it can be easy to get distracted by conversation, TV, or other activities. Try to stay present with your meal by putting away devices and focusing on the food in front of you.
3. Lighten Up Traditional Holiday Recipes: Many holiday dishes are rich and calorie-dense, but there are plenty of ways to lighten them up without sacrificing flavor. Simple ingredient swaps can make your favorite holiday meals healthier and still satisfy your cravings.
• Use Healthier Cooking Methods: Instead of frying foods, try baking, roasting, or grilling. Roasting vegetables with a little olive oil and seasoning brings out natural sweetness without the need for added sugars or butter.
• Substitute Ingredients for Lower-Calorie Options: For creamy dishes, consider using Greek yogurt instead of heavy cream, or swap butter with applesauce in baked goods. Using whole grains, like brown rice or quinoa, instead of refined grains can add fiber and nutrients.
• Add Nutrient-Rich Ingredients: Boost the nutrient content of holiday dishes by adding wholesome ingredients. For instance, throw some extra vegetables into casseroles, soups, or stuffing. Adding pumpkin puree to muffins, pancakes, or oatmeal not only enhances flavor but also provides a dose of fiber and vitamin A.
4. Balance Indulgent Foods with Healthier Choices: Holiday gatherings often feature calorie-dense foods, but balancing them with healthier options can help you maintain a nutritious diet throughout the season. Rather than depriving yourself, enjoy holiday treats in moderation alongside nutrient-dense foods.
• Eat a Nutritious Snack Before the Meal: Having a small, healthy snack with protein and fiber before a big meal can help you avoid overeating. Good options include a handful of nuts, a piece of fruit with yogurt, or veggie sticks with hummus.[3]
• Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drink water throughout the day and have a glass of water between alcoholic or sugary drinks. Staying hydrated can help control cravings and prevent overeating.
• Fill Up on Fiber-Rich Foods: Foods high in fiber, like whole grains, legumes, fruits, and vegetables, can help you feel full and satisfied for longer. Starting your meal with a fiber-rich salad or a veggie-packed soup can help you avoid filling up on heavier items later.
5. Focus on the Celebration, Not Just the Food: The holidays are about more than just food—they are about spending time with loved ones, creating memories, and enjoying special moments. Focusing on the social aspects of the holidays can help shift your mindset away from overindulgence and toward connection.
• Engage in Activities Besides Eating: Plan non-food-related activities to enjoy with family and friends, like playing board games, taking a walk, or making holiday crafts. This helps shift the focus away from eating and creates lasting memories.
• Celebrate Your Choices: When you make mindful choices during the holidays, celebrate them! Practicing self-compassion and celebrating small victories can build a healthy relationship with food.
• Set Realistic Goals: The holidays are not the time to restrict yourself or set unrealistic diet goals. Instead, focus on maintaining balance and feeling good about your choices. Enjoying a treat here and there will not derail your health—what matters is the overall balance.
The holiday season is meant to be enjoyed, and with a few mindful strategies, you can savor the flavors of the season without compromising your health goals. By practicing portion control, eating mindfully, lightening up traditional recipes, balancing indulgent foods with healthy options, and focusing on the celebration, you can enjoy your favorite holiday foods in a balanced, nourishing way. Remember, healthy holiday eating is not about deprivation; it is about making choices that help you feel your best. Happy, healthy holidays!
[1] Rolls, Barbara J., and Marion M. Hetherington. Portion Size and the Promotion of Healthy Eating. Cambridge University Press, 2018.
[2] Kristeller, Jean L., and Ruth Q. Wolever. “Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder: The Conceptual Foundation.” Eating Disorders, vol. 19, no. 1, 2011, pp. 49–61.
[3] Academy of Nutrition and Dietetics. “Healthy Eating Tips for the Holidays.” Eat Right, 24 Nov. 2020, www.eatright.org/health/lifestyle/seasonal/healthy-eating-tips-for-the-holidays.