The holidays are often synonymous with indulgence, from rich, decadent meals to tempting treats and sugary drinks. Because you are tempted almost constantly, it is essential that you maintain healthy eating habits to support your overall well-being.
Tips for healthy eating during the holidays
Let moderation be your guide
One of the keys to healthy eating during the holidays is to focus on balance and moderation. Allow yourself to indulge in your favorite holiday treats, but be mindful of portion sizes and frequency of these indulgences. A mindset that shows grace for a few carefully chosen treats gives you the chance to better enjoy this joyful time, without the guilt that comes with trying to keep yourself to perfection and giving in to the temptation of a holiday treat .
Eat healthy when you can. Take the opportunity to include plenty of nutritious foods such as fruits, vegetables, whole grains and lean proteins. Instead of skipping breakfast on Thanksgiving Day to maximize your holiday calories, eat a healthy, balanced breakfast. This brisk start to the day gives you a better chance of making good decisions later in the day and provides your body with the nutrients it needs to thrive. You will notice that you feel better, both because of the nutrition for your body and because of the good choices you have made.
Listen to your body
Another important strategy is to pay attention to your hungry and full signals. Slow down and enjoy your meals, paying attention to how your body feels. This can help you avoid overeating and the resulting feelings of discomfort or guilt. You’ll also enjoy your meals more if you take the time to notice and appreciate the food you eat. If you find yourself in a situation where the temptation to overindulge is great, take a moment to pause, reflect on your goals, and make a conscious choice about how to move forward. During the holidays, taste buds and cravings are often in charge, but also listen to what the rest of your body is telling you.
Prepare for the unknown
A hectic schedule is almost guaranteed with gift shopping, dinners, school events, and preparations for travel or guests. Many of us run from store to store after work or head straight to an event. Hunger is growing and healthy options seem limited.
Consider packing healthy snacks, such as fresh fruits, vegetables, and nuts, to have on hand when hunger strikes. This can make it easier to make nutritious choices when you’re on the go or faced with limited options. By being proactive and making conscious choices, you can enjoy the holidays without sacrificing your overall health and well-being.
Have a plan
If you’re like a typical American family, the holidays are filled with traditional Christmas foods. Whether it’s grandma’s famous sweet potatoes or those irresistible Christmas cookies, there is often an array of tempting treats on the table. As you look ahead to the holidays, having a plan is essential to getting through it unscathed. Before each gathering, think through the menu and decide which treat or comfort dish is worth the calories. If you know in advance what indulgences you’re allowing, you’re more likely to walk away without being wracked with guilt or packing on a few extra pounds.
Consider some healthy alternatives
Many traditional holiday dishes are packed with sugar, salt, fat or all three. Think about your typical holiday spread. See the mashed potatoes and gravy? Or the macaroni and gooey cheese? Imagine the desserts. Cakes, cookies, chocolate, caramel. The menu is a long train of unhealthy dishes. However, a few changes in ingredients or a few dishes are healthier and your gatherings pose less risk to your healthy habits.
Experiment with more nutritious ingredients this holiday season. Try adding some Greek yogurt instead of sour cream. Roasting vegetables in olive oil is a delicious, but much healthier option compared to traditional butter and cream recipes. Cookies made with applesauce, honey or extra vanilla and spices provide tasty treats with a much lower sugar impact.
Thanksgiving Day doesn’t have to mark the start of a period where unhealthy eating and weight gain are inevitable. You can give yourself a few chances to enjoy your favorites while still prioritizing healthy eating for the majority of your meals. Give yourself the tools and strategies you need to enjoy the holidays without guilt.