The Healthiest Holiday Eating Tips for You

Are you worried about staying on track with your new healthy eating lifestyle and still have the opportunity to enjoy the holiday season? Studies shows that most adults will gain some weight over the holiday season. But don’t worry; it’s possible to make smart, healthy choices while still enjoying yourself at each and every festivity.

You don’t need to deprive yourself of the foods you enjoy and feel guilty when eating the foods you love. Instead, by practicing "defensive eating and cooking" you won't have to feel like you had much of a setback on your diet.

1. Manage calories wisely. Be picky and spend calories carefully on the foods you love.

2. Take 10. It takes a while for your stomach to signal to your brain that it's full. The hormone leptin is released to signal satiation. After finishing your meal, take a 10-minute break. Then re-examine your appetite. You might realize you are satiated or want only a small portion of seconds.

3. Distance helps you stay healthy. Don’t stand next to the food table. If you know you tend to nibble mindlessly, grab a mint or a piece of gum.

4. Don’t go out with an empty stomach. Before heading to the party, eat something so you don’t arrive hungry. A great pre-festivity snack is to combine complex carbohydrates with protein and unsaturated fat, like apple slices with almond butter.

5. Drink to your health. A glass of eggnog can set you back 500 calories; alcohol, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water. Alcohol is a diuretic, flushing out water-soluble nutrients. With your first drink consume an effervescent electrolyte tablet in water to replace lost nutrients.

6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat. Implementing electrolyte drinks in-between drinks and before going to bed may reduce hangover symptoms, since they help balance fluid in the body.

7. Make room for fruits and veggies. Fruits and vegetables make great snacks and even better side or main dishes. Make sure they are not covered in sauces and butter.

8. Be buffet savvy. Walk around the food table before putting any food on your plate. By checking out all the choices of food, you might be less likely to pile on the food.

   
   

9. Stay on track. Follow your regular eating schedule and habits by including meals and snacks throughout the day. Aim to consume a meal every 3-4 hours and have snacks available for in between meals.

10. Focus on what really matters. Although food is an important part of the holidays, put more focus on family and friends, laughter and cheer. If balance and moderation are your usual take on the holiday season, it’s okay to indulge once in a while.

References:

1. Skerett P. J., 12 tips for holiday eating | Havard Health (August 28th, 2019)

2. Tips for Eating Healthy During the Holidays | Cleveland Clinic (December 10th, 2020

3. McWaters, A., Mindful Eating During the Holiday Season | Mayo Clinic Connect (November 19th, 2024)

4. Rose, J., How to Avoid Holiday Overeating This Year | UMMS Health

5. Haddad - Garcia M.L., Do Electrolyte Drinks Actually Help Prevent a Hangover? | Eating Well (April 22nd, 2023)