Savor the Season: Simple Tips for Healthy Holiday Eating

Many people head into their holiday gatherings more than a little concerned about what piles of rich food and desserts will do to their best lifestyle intentions.

This, in turn, can lead to last-minute crash diets and panicked exercise. “One of the most common things I see around the holidays is people concerned about sticking to their nutrition goals,” says Juli Haluska, registered dietitian at Adventist Health Howard Memorial.

Juli points out that holiday food is meant to be a social pleasure. Instead of fretting about which kind of pie has a little less sugar or the healthiest way to prepare turkey, “during the holiday season, emphasis should be on enjoyment, family, and celebrating the season,” she says.

With that in mind, Juli offers six tips to help you keep your holiday feasting focused on fun instead of guilt.

Tips to keep holidays on track

1. It’s OK to indulge… a little! There are no “bad” foods, just remember that moderation is key. Being overly restrictive can lead to overeating. “You can absolutely enjoy the fun foods during the holidays,” Juli says. “Just make sure to fill most of your plate with vegetables, whole grains, and lean protein. The fiber and protein will help you to feel full and satisfied.” She also recommends chatting with your loved ones while you eat to increase your social enjoyment while helping pace yourself on the food.
2. Don’t skip meals or fast. Do not fast in preparation for a holiday meal as this could lead to overeating due to a drop in blood sugar and increase in hunger hormones. Instead, Juli recommends starting your day with a filling breakfast with whole grains, fruit, vegetables and a lean protein, followed by eating a balanced lunch. “You do not eat holiday meals daily, so it is okay to indulge,” she shares. “Just make sure to fill most of your plate as indicated in Tip #1."
3. Make healthy ingredient swaps! Small modifications can make a significant impact on nutritional value without sacrificing flavor. Try switching apple sauce for vegetable oil in baked goods, whole grains for refined ones, olive oil for butter or better yet: sauté foods in vegetable broth and omit the oils all together where possible. You can also utilize low-fat cooking methods such as baking, steaming and air frying.
4. Drink smart! Staying adequately hydrated will help with digestion, appetite control and satisfaction after meals. Avoid alcohol and stick to beverages like water (plain or infused with fruit, cucumber or herbs like mint or basil), seltzer or herbal teas. "Keep the alcohol in moderation or omit all together and prepare a fun festive mocktail to share with your family."
5. Get up and move! After your holiday meal, go for a walk, join an organized holiday run or walk or get outside for some fun activity with family and friends. You’ll improve your digestion and be less likely to graze on leftovers.
6. Enjoy yourself and focus more on making memories and less on counting calories. The holidays are all about spending time with family and friends. Try out new traditions like board games, card games, or other fun activities.

If you forget some of these tips and find yourself feeling overstuffed and crummy on Thanksgiving or Christmas dinner, Juli has some great advice: “Don’t sweat it!”

She recommends drinking plenty of water, get moving and add healthy habits to your next meal. “One big meal doesn’t have to throw your whole day or week off,” she says. “Exercise and healthy eating should be done year-round and a part of everyone’s life in some way but taking days off are equally as important for your health and wellbeing.”

To help you jump-start your holidays, Juli suggests trying this festive winter kale salad recipe.

Interested in nutrition?

Our Outpatient Nutrition and Diabetes Education teams offer free nutrition and cooking classes as well as a monthly weight management support group to help you achieve your goals.

To learn more or to receive updates on upcoming classes, call 707-456-3132 or email haluskjm@ah.org.