Eating Healthy During Holiday Gatherings
You don’t have to give up the foods you love to stay healthy this season.
Holiday gatherings are among the most memorable events of the season. We look forward to family, traditions, and plenty of good food. However, it’s easy to overeat during the holidays. The following tips can help you enjoy the celebrations and take care of yourself.
Don’t Skip Meals
It may sound smart to save up calories for a big dinner, but that usually backfires. Instead of starving yourself for the big feast, plan your daily meals accordingly. For instance, be sure to have healthy, but smaller portions of food at regular mealtimes before the event.
Additionally, drink plenty of water or other low-calorie beverages to help satisfy the need to feel “full.” You’ll be able to “save” some calories as planned and avoid the urge to overeat.
Think About Your Plate
Before you select your holiday meal, picture your plate in sections. When you select your food, half of your plate should be covered with colorful vegetables or fruit. One quarter goes to lean proteins, like turkey without the skin, fish, or beans. The last quarter is for whole grains (breads, pastas, rice, etc.). This simple method can help keep your meals balanced and enjoyable without going overboard.
Cook Smarter
When you’re in the kitchen, small swaps make a big difference. Instead of frying your food, try baking, grilling, or steaming it. This change will save an abundance of calories and unnecessary fats and oils in your diet.
For baked goods, Mayo Clinic dietitians recommend replacing some or all of the butter and oil in these recipes with applesauce, yogurt, or even mashed bananas. You’ll hardly taste the difference, but your body will thank you.
Enjoy Treats in Moderation
It’s no fun to skip dessert during the holidays. However, to avoid sabotaging your healthy efforts, be selective about your calorie splurges. Plan your favorite indulgences; take smaller portions and smaller bites. Eating slowly not only helps you savor every bite, but it also gives your body time to realize when it’s full.
Watch Your Drinks
Calories don’t just come from food. Sugary drinks, eggnog, and cocktails can add up quickly. Try to get most of your fluids through water, sparkling water, or unsweetened tea. If you enjoy alcohol, alternate with water and go easy on sugary mixers.
Keep Moving
Food is just one part of the holiday picture. Staying active helps you feel better, especially during the holidays. Take a walk after dinner, park a little farther away, or turn on some music and dance while cleaning up. Every bit of movement helps burn off excess calories and holiday stress.
Bring Something Healthy
If you’re heading to a holiday gathering, why not bring a healthy dish you enjoy eating? A big veggie tray, a lean protein dish, or a hearty salad ensures you’ll have at least one option that fits your goals. Chances are that others will appreciate it, too.
Don’t Forget Food Safety
Nothing spoils a holiday faster than food poisoning. Remember these safe food practices:
- Clean—Wash your hands and surfaces frequently
- Separate—Keep raw meats & poultry separate from vegetables and ready-to-eat foods
- Cook—Ensure that meats and poultry are cooked to the correct temperature
- Chill—Refrigerate perishable foods (including leftovers) within two hours of purchasing or preparing them.
Simple steps like these help keep everyone around the table safe and healthy afterward.
The Joy of Holiday Gatherings
Holiday gatherings aren’t about perfection; they’re about joy, family, and connection. By making a few mindful choices, you can enjoy the season without guilt or regret. Use these tips and gift yourself balance, energy, and good health throughout the holidays and into the new year.