Healthy Eating During the Holidays

The holidays are a joyful time of gathering family, sharing meals and celebrating traditions. But they also bring temptations of sugar-laden desserts, buttery sides and oversized portions. With a few smart strategies and a nourishing holiday recipe, you can enjoy the season without derailing your health goals.

Holiday Challenges — and How to Meet Them

1. Balance rather than restrict.
   “When people try to avoid all their holiday favorites, they often feel deprived and end up binge eating,” says Dwight Fan, MD. “Starting with a plate of vegetables, lean proteins and whole grains can still create balance for a modest serving of dessert.”
2. Watch portion sizes.
   Use smaller plates or share a dessert. Aim for a two- to three-ounce portion of meat (about the size of your palm). Reserve space for vegetables and fiber-rich sides such as roasted Brussels sprouts, quinoa salad, lentils or wild rice pilaf.
3. Make smart swaps.
   Choose roasted sweet potatoes instead of candied ones. Use Greek yogurt in place of heavy cream in sauces. Swap sugary drinks for sparkling water with a splash of fruit juice.
4. Prepare for social eating.
   Eat a balanced snack (like apple slices with nut butter) beforehand so you don’t arrive starved. Offer to bring a healthy dish so you know at least one item you can enjoy guilt-free. See below for one option!
5. Be mindful — not mindless.
   Savor each bite. Turn off distractions, eat slowly and listen to your body’s fullness cues. Also, when battling cravings, light exercise and water are your best friends!

Mindful Tips While Dining

• Begin with a salad or broth-based soup, so you eat fewer calorie-dense items later.
• Pause between courses – sip water, chat and let your meal pace naturally.
• If you fill your plate, leave space – don’t press food to the edge.
• Importantly: if you overeat, don’t view it as failure. It is okay to enjoy your holidays! Try to turn back to your healthy habits at the next meal.

A healthy holiday isn’t about perfection – it’s about choices and balance. You don’t need to skip every festive treat – you just want to pair them wisely with nutritious foods and enjoy in moderation.