Practicing Healthy Eating Habits During the Holidays
The holidays are a festive time of year filled with friends and family – and plenty of food. Spreads of decadent dishes and desserts are often commonplace during holiday gatherings, making it easy to set aside health goals until the New Year. However, it’s more than possible to have both! Here, we share tips and tricks on how to enjoy the season – and its sweet and savory treats – while also practicing healthy eating habits.
Balance Is Key
Healthy eating, no matter the time of year, is all about balance – not forgoing your favorite foods. Overeating can make you feel tired and sluggish and cause discomfort including bloating, heartburn, nausea, and stomach pain. It can also harm heart health and lead to weight gain if it becomes a regular habit. On the other hand, withholding entirely can do more harm than good. Associating certain foods with feelings of guilt can lead to stress, anxiety, and promote an unhealthy relationship with food. To avoid these extremes, it’s key to take a balanced approach to eating during the holidays.
Plan Ahead
Start the day off strong with a healthy breakfast, and if you don’t want to arrive to the event famished, consider eating a pre-party snack to curb hunger. Choose options that pack in nutrition, such as:
- Apple slices with peanut butter
- Turkey and cheese on whole-grain crackers
- Fresh veggies and hummus
By planning ahead, you can set yourself up for success and make sure you’re fueling your body with the proper amount of protein, fiber, and vitamins in case less nutritious options are on offer.
Practice Portion Control
Holiday treats don’t have to entirely replace a balanced diet but can instead be incorporated into one. To prevent overeating, start with small portions for your first serving and use a smaller plate, if one’s available. For a balanced meal, be sure to make room for plenty of fruits and vegetables alongside whole grains and lean protein.
Be Mindful With Beverages
While ‘tis the season for eggnog, mulled wine, and more, these beverages can be high in calories and sugar content. If you’re looking to maintain health goals, opt for small glasses of any must-have options and then reach for water the rest of the night, which can help you feel fuller without the added calories; support digestion; and ensure you stay hydrated.
Take Your Time
Because it can take up to 30 minutes for your brain to communicate to your body that it’s full, it’s important to take your time when eating. Eat slowly, and take a 10-minute break after finishing your first helping. Then you can decide whether you’re still hungry enough to get seconds. Remember, it’s important to eat until you’re satisfied, but not stuffed.
Focus on Your Favorites
Holiday spreads often have a large number of options, but don’t feel the need to eat everything on offer. Instead, select your favorite foods, especially those that are only served up during the holiday season. If you want to try a new dish or dessert, start with a small portion or bite-sized sample.
Make Time for Movement
Fitting fitness in between the festivities can also support your health during the holidays. For example, going on a walk after eating can aid digestion, help regulate blood sugar levels, boost mood, and improve energy levels. Plus, you can invite your family or friends along for added quality time. After all, the more the merrier!
Remember What Matters Most
While food is certainly a cherished part of many holiday traditions, make sure to focus on what truly matters – meaningful time spent with family and friends.
Meet the Author
Rachel Studebaker, BA, English, Summa Cum Laude
Rachel Studebaker is a graduate of Lee University where she earned a Bachelor of Arts degree in English with a minor in advertising. While attending Lee, Rachel served as editor-in-chief and creative director for the school’s biannual publication Vindagua and was a member of Sigma Tau Delta English Honors Society. As managing editor for CMC Media & Marketing Group, she is responsible for the development and completion of 16 publications involving health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia. Additionally, Rachel has led digital marketing initiatives for CMC Media & Marketing Group as well as the development of content for the introduction of Choose Huntsville™, Huntsville Resource & Relocation Guide™ for Huntsville, Alabama.
