Navigating the holiday season without falling off the health wagon can feel like walking a tightrope. Between office parties, family gatherings, and an abundance of festive treats, it’s easy to let healthy habits slip.
But with a bit of planning and mindful choices, you can enjoy the season’s festivities while maintaining your health.
Certified lifestyle medicine practitioner Erika Graziani, who’s also a registered dietitian with Lee Health, shares 10 tips to keep you feeling your best during the holiday season.
Prioritize balance. The key to enjoying holiday foods without guilt is balance, Erika says.
“This doesn’t mean depriving yourself of your favorite holiday treats, but rather enjoying them in moderation," she says. "If you know you’ll be indulging in a rich dinner, try to have a lighter, nutrient-dense lunch. Incorporate plenty of vegetables, lean proteins, and whole grains into your meals to keep your diet balanced and your body energized.”
Mindful eating. The hustle and bustle of the holidays can lead to mindless eating. Practice mindful eating by paying attention to your hunger and fullness cues.
Slow down and savor each bite, appreciating the flavors and textures of your food. This not only enhances your eating experience but also helps prevent overeating.
Healthy alternatives. There are plenty of ways to enjoy holiday favorites with a healthier twist.
“Consider making small changes to your recipes, like using Greek yogurt instead of sour cream, opting for whole-grain flours, or reducing added sugar by using natural sweeteners like applesauce, dates, or bananas,” Erika advises. “Swapping butter for avocado in baking or using mashed cauliflower instead of potatoes can cut down on calories and add nutritional value, too.”
Stay hydrated. Water, water, it’s all about water. But it’s easy to forget about staying hydrated amidst the excitement of the season. Drinking plenty of water is crucial for digestion and overall health.
Erika says, "Try drinking a glass of water before you eat to keep yourself full and hydrated all day. Infusing your water with fresh fruits, herbs, and spices is a great way to keep yourself hydrated while also getting some nutritional benefits. Lemons, lime, oranges, grapefruit, and berries are all excellent sources of vitamin C.”
Plan ahead. If you’re attending a potluck or a party, offer to bring a healthy dish. This way, you ensure there’s at least one nutritious option available.
Preparing meals ahead of time can also help you make healthier choices during busy days. Consider making a big batch of vegetable soup or a hearty salad that can be easily reheated or served quickly.
Smart snacking. Who doesn’t like to snack? But during the holidays, snacking can be a double-edged sword. Erika suggests a few ways to help skip the temptation of high-sugar, high-fat snacks that can lead to energy crashes and weight gain.
“Choose snacks that offer nutritional benefits, like nuts, seeds, fruit, or veggie sticks with hummus, at least most of the time," she says. "These options provide essential nutrients and keep you satisfied between meals. Also, don’t skip regular meals. Doing so can lead to overeating later.”
Portion control. It’s tempting to pile your plate high at holiday feasts, but keeping portions in check is vital to managing weight gain.
“Start with smaller portions, and if you’re still hungry, go back for more,” Erika says. “Using a smaller plate can also trick your mind into feeling more satisfied with less food. Remember, you can always have leftovers the next day.”
Limit alcohol. Holiday celebrations often include alcohol, which can be high in empty calories and can lower your inhibitions, leading to overeating.
If you choose to drink, do so in moderation. Choose lighter options like wine or spirits mixed with soda water instead of sugary cocktails. Always drink plenty of water to stay hydrated.
Stay active. Physical activity is essential for balancing out those extra holiday calories. Add an exercise to each day, whether it’s a morning jog, a family walk after dinner, or a holiday-themed fitness class.
Staying active not only helps manage weight but also reduces stress and boosts your mood.
Self-compassion. Lastly, practice self-compassion. The holiday season is meant to be enjoyed, Erika says.
“If you overindulge in one meal, don’t beat yourself up,"she says. "Recognize it, learn from it, and get back on track with your next meal. Stressing over food choices can be counterproductive, leading to more unhealthy eating habits.”
The holidays are a time of joy, celebration, and connection. With a little mindfulness and planning, you can navigate this festive season without compromising your health. Embrace balance, make mindful choices, and allow yourself to enjoy the treats that make the holidays special.
Uh-oh. Was it something you ate?
This dreaded question often crosses our minds when we're doubled over with stomach pain and headed to the bathroom, again. Is it food poisoning from the holiday bean dip?
Crystal Fehr, RN, Ambulatory Nurse Supervisor with Lee Health Adult Gastroenterology, discusses food poisoning, its symptoms, and how to prevent it from happening to you during this holiday season.
To learn more about how to stay safe and healthy, go here.
You’re invited: Bring a taste of Greece to your table this holiday!
Join Kat and her special guest in the kitchen for a fun, hands-on cooking session where you’ll learn how to whip up simple, delicious, and healthy Greek dishes.
The ingredients for this fun, interactive culinary adventure are:
Date: Thursday, December 5
Time: 11 a.m. – Noon
Where: Healthy Life Center Coconut Point
23450 Via Coconut Point
Estero, FL 33928
To RSVP, call 239-468-0050.
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