Author: Rocio Guerrero, Adelante Dietetic Intern
The holiday season is here, and while it’s a time for celebration, it can also be a time for overindulgence. Between family gatherings, office parties, and festive meals, it’s easy to find yourself eating more than usual. But don’t worry—eating healthy during the holidays doesn’t mean you have to skip the fun or miss out on all the delicious foods.
Here are 10 tips for navigating holiday meals and treats in a healthier, more mindful way:
1. Focus on Portion Control
Instead of piling your plate high, aim for smaller portions of each dish. This allows you to sample a variety of foods without overeating. Fill half your plate with vegetables before adding richer dishes. Enjoy desserts in smaller bites, or share a treat with someone!
2. Prioritize Nutrient-Dense Foods
Choose dishes that include plenty of vegetables, lean proteins, and whole grains. These foods are high in fiber, vitamins, and minerals, which help keep you full and satisfied. Try roasted brussels sprouts, sweet potatoes, and squash. Grilled or baked turkey (without the skin) or lean cuts of ham. Fresh salads with olive oil and vinegar dressing. Whole grain stuffing made with oats or quinoa instead of white bread
3. Eat Mindfully
Mindful eating means paying attention to what you’re eating, how much, and how it makes you feel. Slow down and savor each bite. Try setting your fork down between bites, take sips of water, and engage in conversation with others. Check in with your hunger and fullness to avoid overeating.
4. Healthy Swaps for Classic Holiday Dishes
You don’t have to completely eliminate your favorite holiday dishes, but you can make simple swaps to make them a little healthier.
5. Stay Active
Maintaining some form of physical activity can help balance out those extra holiday calories and boost your mood. Go for a brisk walk after big meals with family or friends. Organize a friendly holiday-themed workout challenge or a game of football or soccer in the backyard.
6. Hydrate, Hydrate, Hydrate
With all the holiday festivities, it’s easy to forget to drink enough water, especially if you’re sipping on hot chocolate, cocktails, or sugary drinks. Staying hydrated is key to managing hunger, supporting digestion, and feeling energized. Try infusing your water!
7. Don’t Skip Meals
If you’re planning to attend a big holiday feast later in the day, don’t skip breakfast or lunch to “save room” for dinner. Instead, aim to eat balanced meals throughout the day to keep your energy up and your hunger at bay.
8. Don’t Deprive Yourself—Enjoy the Festivities!
The holidays are about joy, connection, and tradition. Have a small serving of your favorite holiday dessert. It’s okay to indulge, just do so in moderation. Focus on the joy of being with loved ones rather than solely on the food.
9. Plan Ahead for Parties and Events
When you know you’ll be attending a holiday party or family dinner, planning ahead can help you make healthier choices. Eat a light snack 1-2 hours before the event to prevent arriving overly hungry. Offer to bring a healthy dish that you can enjoy without worrying about the options available.
10. Be Kind to Yourself
The holidays are a time to relax and enjoy yourself. If you overeat one day or indulge in a few extra treats, don’t beat yourself up. Being healthy is about the long-term habits you create, not perfection.
Remember: Holiday joy is about more than just the food—it’s about making memories, sharing time with loved ones, and creating traditions that bring happiness and fulfillment.
If you want more information on nutrition, schedule an in-person or telehealth appointment with a dietitian at Adelante. Also, check out the links below for more information on healthy eating during the holidays: