Healthy Holidays
Maintaining Healthy Eating Habits Over the Holidays
By Bryan Ales
The holiday season is a time for celebration, family, and, of course, delicious food. However, it can also be a season of excess, leaving many people feeling sluggish or guilty about their eating habits. The good news is that you don’t have to sacrifice your health to enjoy the festivities. By following some practical tips, you can maintain healthy eating habits while still indulging in your favorite holiday treats.
Here’s how you can strike a balance between savoring the season and sticking to your wellness goals.
Set Realistic Expectations
One of the most important steps to staying on track during the holidays is setting realistic expectations. This isn’t the time to aim for perfection or to start a restrictive diet. Instead, focus on maintaining your current habits as much as possible and allowing yourself flexibility to enjoy the season. Remember: one or two indulgent meals won’t derail your progress. What matters most is consistency over time. If your goal is weight loss, consider shifting your expectations to maintaining your weight during the holidays. This simple shift can relieve pressure and help you stay positive.
Plan Ahead
Planning ahead is key to staying in control of your eating habits. Holiday schedules can be unpredictable, but a little preparation can go a long way.
Before gatherings:
Eat a small, balanced meal or snack before attending holiday parties. This can prevent overeating and help you make better choices. Try a combination of protein and fiber, such as Greek yogurt with fruit or a handful of nuts and an apple.
While traveling: Keep healthy snacks on hand to avoid relying on fast food or airport options. Portable choices like trail mix, protein bars, or dried fruit can save the day.
For busy weeks: Batch-cook simple, nutritious meals to have ready in your fridge or freezer. Soups, stews, and roasted vegetables are excellent options that reheat well.
Having a plan doesn’t mean you can’t enjoy spontaneous moments—it simply gives you a foundation to stay balanced.
Practice Portion Control
The holidays often feature an abundance of tempting dishes, making it easy to overindulge. Practicing portion control allows you to enjoy your favorite foods without going overboard. Start by filling your plate with vegetables and lean proteins, leaving a smaller portion for richer foods. Use a smaller plate if possible, as it naturally encourages smaller servings. Another helpful trick is the “one plate rule,” where you stick to one plate of food rather than going back for seconds. Mindful eating can also help you manage portions. Chew slowly, savor each bite, and listen to your body’s hunger and fullness cues. This way, you’ll enjoy your meal more and feel satisfied without overstuffing yourself.
Make Smarter Food Choices
When faced with a table full of options, prioritize nutrient-dense foods that will keep you energized and satisfied. Load up on colorful vegetables, lean proteins like turkey or grilled fish, and whole grains such as quinoa or wild rice. If you’re contributing to a meal, consider bringing a healthy dish to share, such as a roasted vegetable platter or a fresh salad. This ensures there’s at least one nutritious option available. Don’t forget about hydration! Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. Drinking plenty of water throughout the day can help you manage your appetite and prevent overeating.
Enjoy Desserts in Moderation
Desserts are a highlight of the holidays for many people, and there’s no need to skip them entirely. Instead, enjoy them mindfully. Choose a few favorites and savor them slowly, rather than sampling every option on the dessert table. If you’re looking to lighten things up, try making healthier versions of holiday treats. For example, use applesauce instead of oil in baked goods or experiment with lower-sugar recipes. You can also satisfy your sweet tooth with naturally sweet options like fruit salads or dark chocolate.
The key is to treat desserts as a special part of the meal, not the main event.
Stay Active
Exercise is an excellent way to support your health during the holidays. Not only does it help offset extra calories, but it also reduces stress and boosts your mood.
Find ways to incorporate movement into your holiday routine:
Take a brisk walk after meals.
Play active games with your family, such as flag football or tag.
Schedule short workouts, even if it’s just 15-20 minutes of stretching or bodyweight exercises.
Remember, every little bit counts. Staying active doesn’t have to be complicated or time-consuming—it’s about finding what works for you.
Watch Your Alcohol Intake
Alcohol is a common part of holiday celebrations, but it can add up quickly in terms of calories and impact your food choices. Drinking too much can lower your inhibitions, making it harder to stick to healthy eating habits. By drinking mindfully, you’ll enjoy yourself without overdoing it.
To manage your intake:
Alternate alcoholic drinks with water or sparkling water.
Choose lower-calorie options like wine spritzers or light cocktails.
Sip slowly and savor your drink rather than rushing through it.
Focus on Connection, Not Just Food
While food is a big part of the holidays, the real focus should be on spending time with loved ones and creating memories.
Shift your attention to the social aspect of the season:
Engage in meaningful conversations with friends and family.
Participate in non-food-related activities, such as decorating, playing games, or watching holiday movies.
Start new traditions that aren’t centered around food, like volunteering or taking family walks.
When you focus on connection and celebration, food becomes just one piece of the holiday experience—not the centerpiece.
In the End
The holidays are a time for joy and celebration, and maintaining healthy eating habits doesn’t mean missing out on that. By setting realistic goals, planning ahead, and making mindful choices, you can enjoy the season while staying true to your wellness journey. Remember, it’s all about balance. Treat yourself to your favorite dishes, stay active, and prioritize what matters most: connecting with loved ones and creating lasting memories.
Ready to take your wellness journey to the next level?
At Performance Recovery Wellness, we specialize in personalized fitness and recovery plans that keep you performing at your best—through the holidays and beyond. Contact us today to learn how we can support your goals!
