Wondering how to use pickled jalapeños beyond the usual tacos and nachos? These tangy, spicy peppers are perfect for adding bold flavor to soups, salads, pasta, and even breakfast dishes. Whether you use store-bought or make your own, they’re the ultimate versatile condiment for spicing up any meal!
If you don’t already have a jar of pickled jalapeños in your fridge, you can grab a store-bought option or make your own. It is easier than you might think. Check out my full Quick Pickled Jalapeños recipe here, or try this quick no-recipe guide for making pickled jalapeños at home.
Quick and Easy No-Recipe Pickled Jalapeños
Start by slicing fresh jalapeños into thin rounds and packing them into a clean jar. In a saucepan, heat equal parts water and vinegar with a little salt, sugar, and optional add-ins like garlic or mustard seeds. Stir until everything is dissolved, then carefully pour the hot brine over the jalapeños, making sure they’re fully submerged.
Let the jar cool to room temperature, then seal and refrigerate. The flavors develop best after 24 hours, and they’ll keep for weeks in the fridge!
12 Creative Ways to Use Pickled Jalapeños
1. As a Topping for Soups
Add pickled jalapeños as a garnish to soups like corn soup, Thai noodle soup, vegetable chili, or a tortilla soup. Their tangy heat enhances the flavors without overpowering the dish.
Pickled jalapeños are a fantastic pizza topping. I love to pair them with mushrooms and pineapple on my homemade creations or even to elevate a frozen cheese pizza!
Chop pickled jalapeños and mix them into cilantro lime slaw for a spicy, tangy addition. This slaw pairs beautifully with tacos, burritos, or barbecue dishes.
Stir pickled jalapeños into corn casserole or cornbread batter for a spicy, tangy twist on these classic comfort foods. They also work well sprinkled on top before baking.
Add pickled jalapeños as a spicy topping for hummus. Their tangy flavor pairs perfectly with the smooth hummus and is a great addition for dipping tortilla or pita chips.
Include pickled jalapeños on a snack or charcuterie board with crackers, cheeses, nuts, and roasted chickpeas. Their bold flavor complements rich and savory cheese and meats on the board.
Wrapping Up
Pickled jalapeños are a tangy, spicy addition that can elevate almost any dish. From soups and salads to pasta and breakfast, their bold flavor adds a delicious punch. How do you like to use pickled jalapeños? Let me know your favorite ideas!
Updated and Expanded! This list originally included 21 toppings, but I’ve expanded it to 38 unique options for even more inspiration. Whether you love crunchy, creamy, or chewy toppings, these ideas will take your smoothie bowls to the next level.
As a flexitarian Registered Dietitian, I love how smoothie bowls combine nutrition, creativity, and flavor in one vibrant dish. They are a fantastic way to pack in fruits, veggies, and plant-based proteins while offering endless opportunities to customize with your favorite toppings. Whether you are looking for a balanced breakfast, a nourishing snack, or a wholesome sweet treat, smoothie bowls are as versatile as they are satisfying and always enjoyed with a spoon.
38 Perfect Smoothie Bowl Toppings and How to Choose the Best Ones!
The best smoothie bowls combine exciting textures, delicious flavors, and nourishing ingredients.
I like to start with a mix of fresh toppings that enhance the overall experience:
Carbs: Fresh fruit like bananas, granola, pomegranate seeds.
High Fiber Options: Flax seeds, mixed berries, and chia seeds for added benefits.
The right toppings not only provide nourishment but also make your smoothie bowls uniquely flavorful. I love how sunflower seeds add a nutty flavor, while bee pollen offers an extra nutrient boost. Two to four toppings are all you need to create a bowl that’s balanced, beautiful, and satisfying.
How To Pick Your Toppings
The magic of a smoothie bowl is in the layering. Creamy drizzles of nut butter, crunchy cacao nibs, and vibrant fresh fruits each bring their own unique personality, turning every bowl into something special. Whether you’re going for indulgent or refreshing, here’s my simple approach to creating a smoothie bowl that’s as delicious as it is satisfying.
Why I Love Smoothie Bowls
Quick and Easy: Whether you need a fast breakfast, a nourishing snack, or a sweet treat, smoothie bowls are as versatile as they are delicious.
Customizable for Every Craving: Sweet, tangy, or indulgent, smoothie bowls are easy to make your own by experimenting with your favorite toppings.
A Nutrition Powerhouse: Packed with vitamins, minerals, fiber, and healthy fats, they are the perfect way to enjoy a healthy smoothie bowl that satisfies your hunger.
Great for a Flexitarian Lifestyle: They make it simple to incorporate more fruits, vegetables, and plant-based proteins into your meals.
Visually Stunning: The vibrant colors and artful layering of toppings make every bowl a feast for the eyes and palate.
Smoothie Bowl Ideas
Think beyond acai bowls and get creative with these delicious combinations!
1. Peanut Chocolate Delight
Start with a rich and creamy base by blending frozen banana, cacao powder, and a splash of soy milk. Top it off with a drizzle of peanut butter, a sprinkle of cacao nibs, and sunflower seeds for added crunch. For a touch of sweetness, include a drizzle of maple syrup. This bowl is nourishing yet perfect for satisfying chocolate cravings.
2. Berry Bliss
Blend mixed berries, an optional frozen banana, and a splash of milk for a refreshing base. Add granola for crunch, bee pollen for a nutrient boost, and cashew butter for creaminess. The fun part is adding your own twist ry a fruit compote or flax seeds to explore different flavors that go beyond the basics.
3. Strawberry Dream
Create a vibrant base with fresh strawberries, an optional frozen banana, and a dash of milk of your choice. Top with granola for texture, fresh berries for added sweetness, and a drizzle of Greek yogurt to boost protein and creaminess.
Quick Tip: How to Make a Smoothie Bowl
To turn any smoothie into a bowl, use less liquid when blending and include frozen ingredients like bananas or berries for a thicker texture. Add a scoop of Greek yogurt, nut butter, or protein powder to make it even creamier and more satisfying. Once blended, pour into a bowl and top with your favorite crunchy, creamy, or chewy toppings!
Smoothie Bowls are Dietitian Approved
Are All Smoothie Bowls Healthy?
Smoothie bowls can absolutely be a healthy choice, and they come with plenty of health benefits when made thoughtfully.
Packed with fruits, vegetables, and other nutrient-dense ingredients, they’re a great way to load up on vitamins, minerals, fiber, and antioxidants. However, it’s important to balance your toppings and add-ins to avoid excess calories or added sugars.
Here’s how I keep my smoothie bowls nutritious and full of health benefits:
Choose nutrient-dense ingredients: Start with whole fruits, leafy greens, or plant-based proteins to create a base rich in fiber, vitamins, and antioxidants. These ingredients support digestion, energy, and overall wellness.
Be mindful of added sugars: Sweeteners like maple syrup or honey can add flavor but use them sparingly to keep blood sugar levels stable.
Pick toppings with purpose: Nuts, seeds, and nut butters add healthy fats and protein, which help keep you full longer and support brain and heart health.
Watch portion sizes: A well-sized bowl can be satisfying without overloading on calories, keeping your energy balanced throughout the day.
Smoothie bowls are also a fun way to include variety in your diet. You can rotate ingredients to enjoy a range of flavors and nutrients, from the antioxidants in berries to the omega-3s in chia seeds or hemp hearts. The key is to tailor your smoothie bowl to your personal dietary needs and preferences so you can enjoy all the health benefits it has to offer while savoring every bite.
What’s your favorite topping combo? I’d love to hear your ideas in the comments!
Recipes You May Enjoy
Check out these smoothie recipes and turn them into smoothie bowls!
10 High-Protein Plant-Based Foods and How to Use Them
Incorporating enough protein into a plant-based or flexitarian lifestyle is easier than it’s ever been.
Looking to boost your protein while eating more plants? These 10 high-protein foods are perfect for a flexitarian lifestyle, easy to prep, full of flavor, and great for everything from quick lunches to hearty dinners. I’ll share how much protein each one contains and how I use them in real recipes.
Why Protein Is Important
Protein is an important nutrient that helps your body build and repair muscles. It also supports other vital functions, like making enzymes and hormones, that keep your body healthy.
Eating enough protein can help you feel full and keep your energy steady throughout the day. Plus, protein-rich foods make meals more flavorful and satisfying. More on plant-based proteins in my article Myths About Plant-Based Proteins: What You Need to Know.
Keep reading to learn about 10 delicious protein-packed foods you’ll want to add to your meals!
1. Lentils
Protein: ~8–9g per 1/2 cup cooked.
Lentils are a kitchen staple because they can be used in a wide variety of dishes. They add heartiness to soups and stews, work beautifully as a protein-packed base for warm grain bowls or salads, and can even be mashed into veggie burger patties.
Pro Tip: Use red lentils for creamy soups or green lentils for salads.
Enjoy it straight out of the pod as a quick, satisfying snack with a sprinkle of sea salt, or toss the shelled beans into stir-fries and grain bowls for an extra boost of protein. They also make a great addition to salads, adding both texture and a vibrant pop of green.
Pro Tip: Roast shelled edamame for a crunchy snack.
3. Chia Seeds
Protein: ~10g per 1/2 cup dry.
Their ability to absorb liquid makes them perfect for creating creamy chia puddings, a healthy and customizable breakfast or dessert. Blend them into smoothies for an effortless protein and fiber boost, or sprinkle them on oatmeal, yogurt, or toast for added crunch. Chia seeds can also thicken sauces, soups, or jams without altering the flavor.
Pro Tip: Use them as an egg substitute in baking (1 tbsp chia + 2.5 tbsp water). Additionally, nuts and seeds are nutrient-dense, offering healthy fats and protein, but they’re also calorie-rich, so it’s important to enjoy them in portions that fit your goals.
Sprinkle them on salads for a satisfying texture or mix them into granola, trail mix, or baked goods like muffins for an extra protein boost. Their nutty flavor also makes them a great topping for soups or roasted vegetables.
Pro Tip: Toast lightly for enhanced flavor and aroma.
5. Baked Tofu
Protein: 10–12g per 1/2 cup.
Baked tofu is incredibly versatile, working well in stir-fries, grain bowls, or sandwiches. You can crumble it for tacos or scrambles, fry or air-fry it for a crispy texture, or freeze it for a firmer bite. With varieties like silken tofu for creamy dishes, firm tofu for grilling or roasting, and tofu skin for wraps, there’s a type for every recipe.
Pro Tip: For maximum flavor, marinate tofu before baking, or save time by purchasing pre-baked tofu!
Enjoy them as a crunchy snack, blend them into creamy peanut butter, or use them to make rich satay sauces for stir-fries or noodle dishes. Add them to baked goods like cookies or energy bars, sprinkle them on salads or grain bowls, or toss them into trail mix for an easy on-the-go option.
Pro Tip: Use unsalted peanuts for better control over sodium content in recipes.
Their mild, nutty flavor makes them perfect for sprinkling on salads, oatmeal, or yogurt, while also blending seamlessly into smoothies for a protein boost. Stir them into baked goods like muffins or energy bars, or use them to create creamy, plant-based sauces and dressings.
Pro Tip: Mix with olive oil, lemon, and herbs for a high-protein salad dressing.
8. Seitan (Vital Wheat Gluten)
Protein: ~15g per 1/2 cup cooked.
Seitan, often called “wheat meat,” is a versatile and protein-rich option for plant-based cooking. Its chewy texture makes it a perfect substitute for meat in dishes like stir-fries, fajitas, or grilled skewers.
Pro Tip: Slice thinly and pan-fry for a crispy texture.
9. Tempeh
Protein: 15–16g per 1/2 cup.
Its firm texture holds up well to grilling, baking, or pan-frying, and it easily absorbs marinades, making it perfect for bold, flavorful recipes. Crumble it for tacos, chili, or pasta sauces, or slice it for stir-fries and sandwiches.
Pro Tip: Steam before cooking to reduce bitterness.
10. Pumpkin Seeds
Protein: ~19g per 1/2 cup roasted.
Pumpkin seeds are the highest in protein on this list, making them a standout addition to both savory and sweet dishes. Sprinkle them on soups, salads, or roasted vegetables for a crunchy topping, or mix them into granola, trail mix, or baked goods for added texture and flavor.
Pro Tip: Roast with spices like paprika and cumin for a savory snack.
Wrapping Up
By incorporating these high-protein foods into your flexitarian lifestyle, you can enjoy nutritious, delicious meals while balancing plant-based and occasional animal products. Ready to take your meals to the next level? Explore my recipe collection for creative ways to use these protein-packed ingredients!
Ever wondered what 30 days without alcohol could do for you?
Whether you’re exploring the Alcohol-Free Challenge to reset after the holidays or looking to see how life feels without alcohol, this 30-day journey is full of surprising perks.
From improved sleep to financial savings, here are 10 reasons to give the Alcohol-Free Challenge a try.
Start the Year With Purpose
Dry January is a month-long challenge to abstain from alcohol, helping participants reset their habits, improve their health, and explore the benefits of an alcohol-free lifestyle.
Participating in Dry January allows you to kick off the new year with intention and focus. It emphasizes mindfulness and ensures that self-care and healthier choices, including better dietary habits, remain a priority as the year unfolds.
Improved Physical Health
Going alcohol-free helps your body recover, strengthening your immune system, lowering blood pressure, improving liver function, and reducing the risk of chronic illnesses.
You may also notice improvements in physical performance, as your body becomes more hydrated and better equipped to handle exercise and recovery. Plus, without alcohol’s empty calories, you can focus on consuming more nutrient-dense foods that support long-term wellness.
Reduced Anxiety and Stress
While alcohol may seem like a quick way to unwind, it often exacerbates anxiety over time. Going alcohol-free helps your mood stabilize and reduces stress naturally, creating a more balanced emotional state.
Over the course of the challenge, you may also find healthier, more effective ways to relax and recharge.
Better Sleep and More Energy
Alcohol interferes with the quality of your sleep, making even a full night feel insufficient. Over time, you’ll notice fewer mid-afternoon slumps and a stronger ability to stay productive and alert.
Replacing alcohol with water, herbal tea, or nutrient-packed smoothies can also enhance hydration and energy levels, supporting your body’s natural rhythms.
Improved Mental Clarity
Say goodbye to the morning fog and hello to sharper focus and better decision-making. Alcohol-free days can help you feel mentally sharper.
Over time, you may notice an enhanced ability to concentrate, improved memory, and greater efficiency in tackling tasks throughout your day.
Replace the Habit
Instead of reaching for a drink, create a new ritual that feels rewarding.
Pour yourself a refreshing low-calorie mocktail, collagen hot chocolate, kombucha, or herbal tea. Staying hydrated not only helps replace the habit but also boosts your energy and supports your overall health during the challenge.
Healthier Skin
Alcohol dehydrates your skin, leaving it dull.
A month off also gives your body a chance to better absorb essential nutrients, which can further support your skin’s hydration, elasticity, and overall glow.
Financial Savings
Skip the pricey cocktails and alcohol runs and watch your wallet grow. You’ll be amazed at how much you save in a month!
You might also discover how much more satisfying it feels to invest in experiences or hobbies that bring lasting joy rather than fleeting indulgences.
Discover New Ways to Spend Your Time
Without drinking as your go-to activity, you may find the time and energy to explore new hobbies, whether it’s cooking, crafting, or fitness-related activities.
This newfound time can also be spent reconnecting with loved ones, pursuing personal growth, or simply enjoying moments of rest and reflection.
Track Your Progress
One of the most empowering parts of the Alcohol-Free Challenge is seeing how far you’ve come. Whether you journal daily, mark off days on a calendar, or use a habit-tracking app, keeping tabs on your progress helps you stay motivated and accountable.
At the end of each week, take a moment to reflect on how you’re feeling and what you’ve noticed, and practice gratitude for the positive changes you’re experiencing. This habit reinforces your commitment and adds a deeper sense of purpose to your journey.
Tips and Tricks
Set Clear Goals: Define your “why” and keep it visible to stay motivated.
Plan Ahead: Stock up on non-alcoholic alternatives like herbal teas or sparkling water. Prepare for social events by suggesting alcohol-free activities or bringing your own beverage.
Find a Support System: Share your goal with friends, family, or join online communities for encouragement.
Be Kind to Yourself: If you slip, reflect on what happened, learn from it, and keep going. Progress, not perfection, is the goal.
Wrapping Up
The Alcohol-Free Challenge isn’t just about giving up alcohol; it’s a chance to create healthier habits and explore a new way of living. Reflecting on your progress and celebrating small victories can make the journey even more rewarding.
Even if you slip, the effort you put into this challenge matters, and the insights you gain will help you move forward with greater awareness and self-care.
Ready to give Dry January a try? Join the challenge and feel the benefits!
11 Healthy Eating Hacks to Start A Happier New Year
As a Registered Dietitian, I always remind my clients that the key to sticking with healthy eating habits is to make them approachable and start small, ensuring they feel sustainable and achievable in the long run.
By focusing on simple, manageable changes, you can build confidence and create habits that support your health goals for years to come.
To help you get started, here are 11 Healthy Eating Hacks to kick off your Happier New Year!
Hack #1: Start Your Day with a Nutrient-Dense Breakfast
A healthy breakfast sets the tone for making better choices throughout the day. Try these quick tips:
Prep breakfast the night before, like overnight oats with chia seeds and fruit.
Blend a protein-packed smoothie with Greek yogurt, frozen berries, and spinach for a meal you can sip on the go. Here are 2 of my most popular smoothie recipes!
Starting your day prepared makes healthy eating more achievable.
Hack #2: Keep Healthy Snacks Accessible
Having healthy snacks on hand prevents reaching for processed options. Here’s how to make it easy:
Store pre-washed fruits and cut veggies in clear containers. Snack on your pre-cut veggies with some pre-made dip like my Spinach Artichoke Dip!
Keep edamame, hard-boiled eggs, or single-serving Greek yogurt at eye level in the fridge or pantry.
Greek yogurt parfaits prepped in jars with layers of fresh berries and granola for an easy grab-and-go snack that balances protein, fiber, and carbs. By layering the granola on top, it stays crunchy until you’re ready to eat!
Hack #3: Simplify Meal Prep for Stress-Free Eating
Planning ahead makes healthy eating much easier. Use these tips:
Double recipes and freeze leftovers for busy days. One of my favorites to make in large batches is my Easy Vegetable Chili because it only gets better as the flavors meld!
Use pre-washed greens or frozen, pre-chopped vegetables.
Batch-cook soups, chili, or grain-based salads like quinoa with roasted veggies.
Simplify your prep to save time and enjoy stress-free meals.
Hack #4: Stock Your Freezer for Last-Minute Meals
A well-stocked freezer can be a lifesaver when you’re short on time. Try this:
Keep essentials like veggie burgers, frozen stir-fry mixes, cooked grains, and pre-cooked proteins.
Freeze individual portions of homemade soups, stews, or casseroles for quick meals.
Adding variety boosts nutrition and flavor without extra effort.
Hack #6: Reduce Food Waste with Sustainable Habits
Sustainable eating benefits the environment and saves you money and time. Start with these tips:
Plan meals around seasonal produce.
Freeze leftovers or foods before they spoil.
Use vegetable scraps to make broth or smoothies.
For example, when you roast acorn squash, don’t let the leftovers go to waste! Use the remaining squash to make a delicious batch of Acorn Squash Bread—a perfect way to turn food scraps into a tasty treat while reducing waste.
Hack #7: Include Protein in Every Meal
Protein helps you feel fuller, supports muscle preservation, and aids recovery. Try this:
Batch-cook proteins like grilled chicken, hard-boiled eggs, or baked tofu.
Add protein to salads, wraps, or bowls for balanced meals.
Including protein makes your meals more satisfying and nourishing. I love my recipe for Air-Fryer Baked Tofu; it’s a quick and delicious option to have on hand for busy weeknight meals. For more on some of my favorite vegan high protein foods, check out this article: Top 10 Vegan High-Protein Foods and Simple Ways to Use Them.
Hack #8: Try One New Healthy Recipe Each Week
Trying new recipes can make healthy eating exciting and fun. Here’s how to start:
Choose recipes with 10 ingredients or less.
Focus on one-pan or sheet-pan meals for easy prep and cleanup like my easy sheet pan salad recipe for Healthy Roasted Eggplant Salad.
Exploring new flavors keeps your meals fresh and inspiring.
Hack #9: Focus on Balance with the 80/20 Approach
The 80/20 approach means focusing on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains 80% of the time, while allowing 20% for indulgent treats.
For example, enjoy balanced meals during the week and savor dessert or pizza guilt-free on the weekend. This flexible mindset makes healthy eating sustainable and enjoyable without feeling restrictive.
A balanced mindset makes healthy eating sustainable. Follow these principles:
Aim for most meals to include nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Enjoy occasional indulgent treats without guilt. During the holidays, I always make at least one batch of my Chocolate Chip Marshmallow Cookies. It’s the perfect time to savor delicious treats and spend quality time with family.
This approach ensures long-term success without feeling restrictive.
Hack #10: Track Your Progress to Stay on Course
Tracking your habits helps you identify what works and where to adjust. Try this:
Use a journal, app, or spreadsheet to document your progress.
Plan your meals and snacks to meet specific goals, like protein intake.
Review your progress weekly to adjust goals and celebrate small wins on your healthy eating journey.
Tracking creates accountability and supports your healthy lifestyle.
Hack #11: Stay Hydrated Throughout the Day
Hydration supports energy, digestion, and overall health. Make it easy with these tips:
Start your morning with a glass of water before coffee or breakfast to kick-start hydration.
Keep a reusable water bottle with you to drink regularly.
Add slices of lemon, cucumber, or berries for flavor.
Staying hydrated keeps you feeling your best all day long.
Wrapping Up 2024
I hope these hacks were helpful! Which ones do you already use, and are there any new ones you’re excited to try in 2025? Let me know your thoughts and experiences. I’d love to hear how you’re making healthy eating work for you!
As you work on building healthier habits, remember not to believe everything you see on social media. If something sounds too good to be true, it probably is.
Take a moment to fact-check advice using reliable sources like government health websites, scientific journals, or Registered Dietitians. Staying informed helps you skip the fads and focus on science-backed strategies that genuinely support your well-being.
Life-Changing Healthy Holiday Eating Tips (Now with 2 New Additions!)
The holiday season is here, bringing joy, celebrations, and all the delicious meals we look forward to. This year, I’ve updated my list with two new tips to offer a fresh, balanced approach to healthy eating during the holidays.
Whether you’re aiming to stay on track, indulge guilt-free, or keep some sense of routine, these practical, dietitian-approved strategies will help you enjoy the season to the fullest while feeling your best.
Here are my non-diet tips to make healthy eating simple, enjoyable, and stress-free this holiday season!
1. Plan Ahead
Preparing at least one healthy dish to bring to the festivities or eating a balanced snack beforehand can make a big difference in creating a healthier, more balanced holiday experience.
Bringing a dish you know aligns with your health goals ensures there’s always something nutritious available to enjoy. Eating a light, protein-packed snack before heading out helps curb hunger and prevents overindulging when you arrive.
With just a little planning, you’ll feel more in control and ready to savor the celebration without going overboard.
2. Avoid Skipping Meals
Skipping meals before the big feast often leads to overeating, so I stick to my usual eating patterns throughout the day.
Starting with a healthy breakfast sets the tone for mindful eating and helps me approach the holiday as any other day, rather than an excuse to overindulge.
By avoiding fasting and maintaining balance, I can enjoy the festive meal without the risk of overconsumption.
3. Stay Hydrated
Staying hydrated is an often-overlooked but crucial part of healthy holiday eating. Drinking plenty of water throughout the day can help curb unnecessary snacking, as thirst is often mistaken for hunger.
Starting your day with a glass of water and keeping a water bottle nearby during gatherings can make it easier to maintain this habit.
Staying hydrated also aids digestion and keeps you feeling energized, helping you enjoy the festivities without overindulging.
4. Choose a Smaller Plate
Using a smaller plate is a simple yet effective strategy for portion control, backed by research and endorsed by many dietitians and health experts.
This approach leverages the Delboeuf illusion—a phenomenon where the same amount of food appears more substantial on a smaller plate than on a larger one. A full, smaller plate can feel more satisfying and appealing, helping you enjoy your meal while naturally limiting portion sizes.
This subtle trick can make a big difference in managing your holiday eating without feeling deprived.
5. Portion Awareness
Start with small servings and focus on selecting only the holiday dishes you truly enjoy. Being mindful of portion sizes can help you savor your meal without overdoing it.
Embrace the simple practice of taking smaller portions initially and pause before going back for seconds to assess your hunger. This approach not only helps with calorie control but also allows you to fully appreciate the flavors of your favorite holiday treats.
Speaking of taking a pause…
6. Pause and Reflect
Before indulging in seconds, try the simple practice of waiting 15 to 20 minutes after finishing your meal. This pause gives your brain time to process satiety signals, helping you determine if you’re truly still hungry.
Similarly, eating slowly allows your brain to catch up with your body’s fullness cues, making it easier to avoid overeating while still enjoying every bite. This mindful approach can naturally lead to consuming fewer calories and feeling more satisfied.
7. Veggie Focus
Filling your plate with colorful, nutrient-packed vegetables is a smart strategy to prioritize healthier options during holiday meals.
Start by selecting a variety of veggies, whether it’s a fresh salad, roasted Brussels sprouts, or green beans, and make them the centerpiece of your plate. Enjoy these first to satisfy your hunger and boost your intake of fiber, vitamins, and minerals. Then, savor smaller portions of your other holiday favorites, like mac n’ cheese or stuffing, without feeling deprived.
This approach not only balances indulgence with nourishment but also helps you enjoy your meal guilt-free.
8. Mindful Eating (& Drinking)
Practicing mindful eating during the holidays is essential for fostering a healthier relationship with food and preventing overindulgence.
It encourages you to fully savor and appreciate the flavors, textures, and aromas of your favorite dishes and drinks without unnecessary excess. Calories add up quickly, especially from holiday beverages like mulled cider, eggnog, and wine, which often contain high amounts of sugar and calories.
Before reaching for a third cup of cider, pause and consider swapping it for a glass of water, herbal tea, or sparkling water with a splash of cider for a festive twist.
This approach helps you stay present and enjoy the holiday spirit while making balanced choices.
9. Stay Active
Incorporating physical activity before or after a holiday feast is a fantastic way to balance out indulgent meals while creating meaningful memories with loved ones. Activities like a turkey trot, Santa fun run, or a winter stroll can help build an appetite or aid digestion, all while adding a festive touch to the day.
You don’t need to sign up for a 5K to stay active, though. A simple post-meal walk or multiple short strolls throughout the day can be just as effective. Walking with family or friends is a wonderful way to enjoy quality, uninterrupted time together.
So set aside the smartphones, lace up your shoes, and make movement part of your holiday tradition.
10. Relax, Unwind, & Enjoy
The most important holiday eating tip is to relax and enjoy the season. Focus on the joy and magic of the holidays, not just the food.
Choose dishes that truly bring you joy, and skip those that don’t excite your taste buds, there’s no obligation to finish everything.
Savor each bite mindfully, appreciating the flavors and textures, and avoid eating out of habit. Indulge guilt-free in your favorite treats, knowing you can return to your healthy habits after the holidays.
The 80/20 Approach: Balance and Flexibility
The holidays are all about enjoyment, so aim for an 80/20 balance with your eating habits.
Focus on making healthy choices 80% of the time, like filling your plate with veggies, lean proteins, and whole grains. For the remaining 20%, enjoy your favorite indulgent treats guilt-free.
This approach allows you to savor the season while still prioritizing your health, making it easier to stay on track without feeling restricted.
