Tips at tricks to stay healthy during the holidays

1. Plan Ahead for Success

Preparation is key to staying healthy during the holidays.

• Meal Prepping: If you're hosting, think about your menu in advance. Include plenty of healthy options, like roasted Brussels sprouts with balsamic glaze, sweet potatoes without added sugar, or a hearty quinoa salad. Preparing meals ahead also reduces last-minute stress and reliance on unhealthy takeout.
• Smart Contributions: When attending a potluck or gathering, bring something that aligns with your health goals. A fruit platter, a yogurt-based dip with veggies, or a whole-grain side dish are great options.

Extra Tip: Create a meal plan for the week around holiday events to balance indulgences with nutrient-dense meals.

2. Practice Portion Control

The holidays often mean an abundance of food, but you can enjoy without going overboard.

• Smaller Plates: Research shows using smaller plates can trick your brain into feeling satisfied with less food. A dessert plate instead of a dinner plate can help limit portions.
• Mindful Sampling: Focus on variety without excess. For example, take a small spoonful of mashed potatoes and stuffing rather than heaping portions of both. This lets you enjoy festive flavors without overeating.

Extra Tip: Avoid second helpings by giving yourself time to feel full before going for more.

3. Stay Hydrated

It’s easy to mistake thirst for hunger, especially in the cooler months.

• Start with Water: Drinking a glass of water before meals can help reduce appetite.
• Limit Sugary Drinks: Holiday beverages like eggnog, hot chocolate, and cocktails can add up quickly. Replace them with water infused with fruit, herbal teas, or light spritzers.

Extra Tip: Alternate alcoholic drinks with water to stay hydrated and reduce calorie intake.

4. Balance Indulgences

You don’t have to say no to your favorite holiday treats—just enjoy them mindfully.

• The 80/20 Rule: Plan your meals so 80% are healthy and nutrient-rich, and allow yourself to indulge in the other 20%. For example, enjoy a small slice of pie after a well-balanced dinner.
• Focus on Quality: Pick treats that are meaningful to you, like Grandma’s cookies or a special holiday dish, rather than snacks you could have any time.

Extra Tip: Savor indulgences by eating them slowly, appreciating their taste and texture.

5. Avoid Skipping Meals

Skipping meals can lead to overindulgence later in the day.

• Eat Before Parties: A snack with protein and fiber, such as Greek yogurt with berries or a handful of nuts, can help curb excessive hunger.
• Consistent Meals: Stick to a routine to maintain energy levels and stabilize blood sugar, which reduces the likelihood of cravings and overeating.

Extra Tip: If you're busy during the day, pack healthy snacks like string cheese, almonds, or apple slices.

6. Prioritize Sleep

The holiday hustle often leads to late nights and disrupted sleep patterns.

• Stick to a Routine: Aim for 7-8 hours of sleep each night. Going to bed at consistent times can help your body regulate hormones, including those related to hunger and stress.
• Create a Sleep-Friendly Environment: Avoid heavy meals and alcohol close to bedtime, and keep your bedroom cool and dark.

Extra Tip: Incorporate a relaxing bedtime routine, such as reading or light stretching, to improve sleep quality.

7. Stay Active

Physical activity can counteract extra calories and reduce stress.

• Move Daily: Take advantage of holiday activities like ice skating, walking through light displays, or even dancing at parties.
• Plan Workouts: Schedule short workouts to stay consistent. High-intensity interval training (HIIT) or a quick yoga session can be effective when time is tight.

Extra Tip: Turn family traditions into active ones, like a post-dinner walk or friendly sports games.

8. Manage Stress

Stress can lead to emotional eating and poor choices.

• Relaxation Techniques: Spend 5-10 minutes a day practicing mindfulness, meditation, or journaling. These practices help reduce stress hormones that may trigger cravings.
• Delegate Tasks: Share responsibilities for cooking, cleaning, or gift-wrapping to avoid overwhelm.

Extra Tip: Create a to-do list and prioritize tasks to maintain a sense of control.

9. Be Mindful at the Table

Mindful eating can help you enjoy meals without overeating.

• Pause Between Bites: Put your fork down between bites to slow down and tune into your body’s fullness signals.
• Avoid Multitasking: Focus solely on your meal rather than watching TV or scrolling your phone. This helps you notice your hunger cues.

Extra Tip: Start with vegetables or a salad to fill up on fiber before moving to richer dishes.

10. Focus on Non-Food Activities

Shift the holiday focus away from food-centered traditions.

• Plan Activities: Explore holiday lights, organize a game night, or make DIY decorations with family and friends.
• Connect Meaningfully: Share stories, play games, or volunteer together to build lasting memories beyond the dinner table.

Extra Tip: Keep conversations engaging during meals to naturally slow eating pace.

11. Stock Up on Healthy Staples

Having nutritious options on hand makes it easier to make good choices.

• Holiday-Friendly Snacks: Keep things like spiced nuts, homemade granola, or cut-up veggies available.
• Mindful Stocking Stuffers: Replace traditional candy with dark chocolate, small packs of nuts, or herbal teas.

Extra Tip: Prep individual snack packs to grab when hunger strikes.

12. Practice Gratitude

Gratitude can help shift focus away from overindulgence.

• Reflect: Take a moment before meals to appreciate the people and moments that make the season special.
• Set Intentions: Start each day by setting a small health-related goal, like drinking more water or getting outside for a walk.

Extra Tip: Share gratitude with others, which can improve your mood and reduce stress.

With these strategies, you can stay healthy, enjoy the holidays, and foster a positive relationship with food. Balance and mindfulness are the keys to a joyful and health-conscious holiday season!