The holiday season is a time filled with joy, celebration and delicious food. While gatherings with family and friends bring warmth and happiness, they can also present challenges for maintaining healthy habits. With tempting treats at every turn and busy schedules that disrupt routines, it’s easy to find yourself worrying about unwanted weight gain. Fortunately with a few mindful strategies, you can enjoy all the festivities while keeping your health goals in check.
The following tips will help you navigate holiday meals, parties and traditions – so you can savor the season without sacrificing your well-being.
Exercise: Aim for at least 30 minutes of physical activity each day. Staying active help burn extra calories and reduce stress. Example: Go for a brisk walk after dinner, join a holiday themed fitness class or dance to your favorite music
Be selective with food choices: Choose foods you truly enjoy, but you don’t eat often; so that what you eat feels “worth it.” Skip everyday snacks, which you can get anytime. Example: If you love pumpkin pie but can have chips anytime, enjoy a slice of pie and pass on the chips.
Drink more water: We often mistake thirst for hunger, so before reaching for something to eat, try drinking some H2O. Having water before meals can help to control hunger and keep you hydrated. Example: Before heading to a holiday party, drink a full glass of water to help you feel fuller and avoid overeating
Watch liquid calories: The calories in alcohol and sugary drinks like soda and punch add up quickly. Drinking alcohol lowers inhibitions, making it more likely you’ll overindulge. If you do drink alcohol, limit your intake to 1 or 2 drinks and be sure to have a glass of water between drinks to counterbalance the dehydrating effect. Example: If you’re having wine, follow each with a glass of sparkling water or club soda.
Eat regularly: Don’t skip meals before events. Eating balanced, lighter meals and healthy snacks throughout the day will help prevent overeating at parties. Example: Have a small salad or a handful of nuts before going to a holiday dinner so you’re not starving when you arrive.
Practice portion control: Use a smaller plate and fill half of it with vegetables. Survey the buffet before making your selections to avoid piling on too much food. Example: At the buffet, start with a salad or roasted vegetables, then add small portions of your favorite main dishes.
Bring a healthy dish: Prepare and bring a nutritious option to share ensuring there is something healthy for you and others to enjoy. Example: bring a platter of sliced vegetables with hummus or a fruit salad to the party.
Refine your cooking methods: Bake instead of fry, use broth for sauteing and reduce sugar salt and butter in recipes. Offer vegetable platters instead of chips and dip and buy or prepare portion-controlled treats. Example: Try baked sweet potato fries instead of deep-fried potatoes, or swap sour cream for Greek yogurt in your favorite dip recipe.
Focus on Socializing: Enjoy conversations and activities rather than linger near the food table. Example: spend time catching up with friends or join in on holiday games instead of standing near the food table
Stay positive: If you overeat, don’t dwell on it. Get back on track with your next meal—one slip won’t ruin your progress. Example: If you eat more than you intended, have your usual breakfast the next day and go for a walk. These simple things signal that you are back track!
The holidays are a time for celebration, connection and enjoyment. By making mindful choices and focusing on what matters most – good company and making memories – you can maintain your health without missing the fun. Balance is key and small positive steps can make a big difference. Enjoy the season and take care of yourself!
Content submitted by Janyce Gately MS, RD, LDN, CHC
Need Support This Season? Our Registered Dietitian, Janyce, is here to provide personalized nutrition guidance, practical strategies, and answers to all your holiday health questions.
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