Healthy Holiday Survival Guide

By Torey Jones, MS RD LDN

Photo by distopiandreamgirl (Flickr)

From Thanksgiving to New Years, the holiday season is one of the hardest times to keep your health on track. Parties and family gatherings offer plenty of tempting, but usually unhealthy, treats. Furthermore, overeating becomes a socially sanctioned event– it’s not only considered acceptable, but expected. Follow the guidelines below for a healthy (and happy) holiday season.

1. Treat Yourself – in Moderation

Give yourself permission to enjoy a favorite food, whether it’s pumpkin pie, a Christmas cookie, or peppermint mousse, but keep the portion sizes small. Don’t graze on foods that you don’t enjoy or are offered year-round.

Photo by Kelly Ry (Flickr)

2. Practice Mindful Eating

Take your time eating the foods that you choose. Savor every bite. Avoid eating in front of the TV, as distraction decreases your body’s ability to recognize satiety.

3. Eat Something First

Don’t arrive at a party or family gathering hungry. Have a healthy snack or small meal beforehand to quiet the call of the finger foods and dessert table.

4. Leave, or Toss, the Leftovers

Politely decline those leftover giveaways. If the leftovers are yours, consider simply throwing them away. Nobody likes wasting food, but isn’t it better they go to waste than to waist?

Sweet potatoes

5. Know your Nutrition

Did you know that dark turkey meat has almost twice the fat of white meat? Sweet potatoes (yams) have more fiber, Vitamin A, beta-carotene and iron than regular potatoes. Load up on vegetables, but go easy on energy-dense foods like cheese, cream sauce and gravy. Lastly, mind your beverages. Just one cup of eggnog packs about 350 calories!

6. Celebrate the Holidays

Remember the true meaning of the holidays. Enjoy spending time with family and friends or sharing a home-cooked meal. These are the things that will really leave you feeling full after the holidays are over.

Photo by itspaulkelly (Flickr)

7. Let It Go

If you do overindulge, don’t dwell on it. Go for a walk with a loved one or play with the kids to increase physical activity. Make concessions by opting for more nutritious choices at the next meal.

With a little knowledge and planning, it is possible to make healthy choices both during the holiday season and year-round.