Life-Changing Healthy Holiday Eating Tips (Now with 2 New Additions!)
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.
Try These Delicious Holiday Recipes!
- Beverage – Snickerdoodle Martini
- Side Dish – Roasted Sweet Potatoes and Brussels Sprouts with a Herbed Chestnut Topping
- Soup – Panera Mexican Street Corn Chowder: Easy Copycat
- Salad – Healthy Cashew Caesar Salad Recipe Without Anchovies
- Breakfast – Croffles aka Croissant Waffles [Gluten-free, Vegan]
- Dessert – Easy Chocolate Chip and Marshmallow Cookies
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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