Simple Strategies to Stay on Track with Healthy Eating this Holiday Season
The holidays are a time for connection, celebration, and, of course, food. From festive feasts to endless trays of fudge and cookies, the abundance can make maintaining a focus on health, and your weight goals, feel daunting. A typical holiday dinner can pack a whopping 3,000 calories, and some people consume as much as 6,000 calories on Christmas Day — triple the daily recommendation for many adults. The result? Most adults gain about one pound during the holidays, a seemingly small amount that builds up over the years.
With some thoughtful planning and following practical strategies, you can enjoy the season while maintaining your weight and focus on health.
Pre-Holiday Plan for Success
1. Communicate Your Goals
If you’re attending gatherings, let your host know about your commitment to healthy eating. This can prevent awkward moments and help reduce peer pressure to overindulge.
2. Bring a Nutritious Dish
Offer to bring a healthy, festive option to parties. A platter of roasted vegetables, a salad, or a lighter twist on a holiday favorite ensures there’s something nutritious for you and others to enjoy.
3. Eat Before You Go
Arrive at gatherings partially full by having a balanced snack beforehand, such as yogurt with berries, a boiled egg, or a handful of nuts. This helps you avoid arriving hungry and diving into calorie-dense foods.
Smart Choices at the Event
1. Survey the Spread
Before filling your plate, take a moment to see what’s available. Prioritize lean proteins, vegetables, and lighter options while choosing one or two indulgent favorites to enjoy.
2. Portion Control
Use a smaller plate to help limit serving sizes, especially for calorie-heavy foods like creamy casseroles or desserts. Studies show that people tend to eat more when served larger portions — even if they’re not particularly hungry.
3. Start With Soup or Salad
Begin your meal with a broth-based soup or a green salad with light dressing. These options are filling yet low in calories, helping you consume fewer calories overall.
4. Avoid Mindless Eating
Nibbling without a plate can quickly add up. Instead, serve your food on a plate so you can see exactly how much you’re eating. Step away from the buffet or snack table to resist the temptation to graze.
5. Savor Every Bite
Take your time eating. Pay attention to flavors, textures, and aromas. Eating slowly not only enhances the experience but also gives your brain time to recognize when you’re full.
6. Keep the Indulgences Small
Adding small treats of about only 200 extra calories allows you to indulge in holiday favorites without significant weight gain. Examples of 200-calorie treats include a small slice of pie, glass of wine, or a few chocolate truffles. Pair these indulgences with mindful eating and regular physical activity to strike a balance.
7. Limit Alcohol
Alcohol can add significant calories and may lower your inhibitions, leading to overeating. Stick to calorie-free drinks like water or seltzer, or limit yourself to one or two drinks, alternating each with a glass of water.
8. Take a Break Before Seconds
Finish your first plate, then pause for 10 minutes before considering seconds. Use this time to sip water or engage in conversation, giving your body a chance to signal whether it’s truly still hungry.
Maintain Control At Home
1. Clear Out Temptations
With so many treats available at parties and events, reduce the temptation at home by keeping your pantry stocked with healthy staples instead of calorie-dense snacks.
2. Share Your Baking
Enjoy the process of baking holiday treats, but avoid keeping large quantities at home. Share extra cookies, cakes, and candies with friends, neighbors, or coworkers.
3. Plan for On-the-Go
Holiday errands can leave you hungry and tempted to grab fast food while you are out running around. Prepare by packing healthy snacks like nuts, fruit, cut veggies, or a low-calorie protein shake to stay energized and on track.
Stay Active to Balance the Calories
Physical activity is crucial for managing stress and balancing holiday indulgences. Make sure to keep this up, or increase your activity level. You likely have more time off to do this, and can include the whole family!
1. Make Movement a Priority
Even short bursts of non-exercise movement can make a difference. Take a brisk 10-minute walk after meals, park farther from stores, or join family and friends for a post-dinner stroll.
2. Add Fun to Fitness
Turn movement into fun for the family. Go ice skating or skiing, have a snowball fight, or plan an active holiday outing like a snowshoeing or dance party.
3. Stick to a Routine
Consistency is key. Aim to keep your regular fitness routine, even if it means adjusting to shorter sessions or alternate days during this busy season.
Additional Tips for Maintenance
1. Don’t Skip Breakfast
A nutritious breakfast kickstarts your metabolism and prevents overeating later. Include protein, fiber, and healthy fats for sustained energy.
2. Prioritize Lean Protein
Protein helps you feel fuller for longer, reducing the temptation to overindulge. Choose options like turkey, seafood, beans, and low-fat dairy at meals.
3. Weigh In
If you are striving to maintain weight, knowing where you are at can help. You don’t need to obsess about day-to-day fluctuation but weighing yourself once a week will help you monitor trends and make adjustments as needed. Do this first thing in the morning, in light clothing, and after using the bathroom for consistency.
4. Choose Quality Over Quantity
Don’t waste calories on foods you don’t love. If a dish doesn’t delight you after the first bite, leave it on your plate and save your calories for something more satisfying.
Celebrate The Big Picture
The holidays are about more than just food. Focus on the joy of connecting with loved ones and celebrating traditions. By planning ahead, making mindful choices, and staying active, you can enjoy the season while keeping your health goals intact.
Looking for personalized support to navigate the holidays? Schedule a consultation with Dr. Deeds today for tailored advice and strategies to maintain your wellness goals. Together, let’s make this holiday season both festive and healthy!
