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7 Tips to Navigate Healthy Eating Around the Holidays

Posted December 19, 2024 by H. Kelley Riley, M.D., MBA, Chief Medical Officer


Collage of apple slices, a salad and a person drinking a glass of water

The holidays are a time for family, celebration and great food. But if you’re not careful, unwanted pounds can quickly sneak up on you. Just 500 additional calories a day — the equivalent of about three cookies or a tumbler of your favorite holiday latte — can lead to a pound of weight gain each week. 

The good news is healthy eating around the holidays doesn’t have to mean eating boring foods or depriving yourself of your favorite holiday treats. With a little planning and a few tweaks to your eating habits, you can eat your (fruit) cake and maintain your waistline, too!

SummaCare offers 7 tips and tricks to make your holidays healthier — without sacrificing the tastes of the season you look forward to year-after-year. While it can be difficult to resist temptation, maintaining your diet and fitness goals any time of year is important for long-term health and well-being. 

Slow down for meals. 

Practice mindful eating by savoring each bite, being fully present and putting down your utensils for breaks. Eating slowly gives your body time to alert you that you’re full — so you’re less likely to overeat — and more time to enjoy good company. 

Got a hankering for seconds? After finishing your meal, wait about 10 minutes before going in for more to decide if you’re still hungry.  

Plan ahead and schedule mealtimes. 

Eating meals at regular intervals can prevent unnecessary snacking. So, stick to a regular eating routine and don’t skip meals, which can lead to excessive hunger and overeating. 

It’s also important to plan meals ahead of time. When you plan ahead, you tend to eat healthier meals instead of resorting to fast or convenience foods on busy days.

Limit alcohol intake by drinking water in-between drinks. 

Alcohol adds extra sugar and calories to your feast. In fact, some mixed drinks can contain as many calories as an entire meal — but without any nutrients. If you drink alcohol, have a glass of water or juice-flavored seltzer between drinks. You’ll consume fewer alcoholic beverages and remain hydrated, which is not only important for good health but also helps to control your appetite. 

Fill half your plate with fruits and vegetables. 

Fruits and vegetables not only are full of essential vitamins and minerals, but they also are high in fiber and water that will fill you up. For a well-balanced meal, fill the other half with grains and lean protein. 

This doesn’t mean you should deprive yourself of your favorites; just be mindful of portion control to avoid overeating. Using a smaller plate can help you eat smaller portions and consume fewer calories. 

Don’t go out on an empty stomach. 

Don’t go grocery shopping or show up hungry at the holiday party. You’ll buy extra treats you don’t need or overeat. Instead, have a nutritious snack beforehand that combines complex carbohydrates and protein, like apples and peanut butter or turkey and cheese on whole wheat pita bread. 

Stay active. 

Aim to get just 20 minutes of exercise daily, whether it’s dancing to holiday music or getting in a quick workout at the gym, to keep up your fitness goals. You can even get creative at family gatherings and organize group physical activities, such as friendly sports competitions or family hikes. In fact, research shows walking after meals improves digestion, regulates blood sugar and boosts metabolism. 

Make smart substitutions.

Try a few ingredient swaps to make your holiday meal delicious and nutritious. Substitute applesauce or honey for sugar, whole grains for white grains and olive oil for butter. You can even replace half of your white potatoes with mashed cauliflower for more nutrients and fewer calories, or play with fresh herbs and spices instead of salt to lower sodium intake. 
While the holidays can be centered around food, keep your focus on what matters most: giving, family fun and gratitude. You’ll be thankful to start the New Year off guilt-free! 
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