A Guide to Healthy Holiday Eating

Eating smart during the holidays doesn’t mean you have to leave your rolls unbuttered or swear off sugar cookies entirely. There are still lots of ways to enjoy the holiday cuisines you love without gaining those few extra pesky pounds that always lead to a guilt-provoked New Year’s resolution. By practicing healthy holiday eating, you can avoid weight gain while still savoring holiday treats.

We know it can be especially tough to kick off the pounds you gain during the last few months of the year, not to mention all the unhealthy eating traditions can put a strain on your heart health.

We want to help you stay fit and navigate food temptations wisely this holiday season, so we’ve put together a guide to healthy holiday eating to help:

1. Get the good calories in first.

It can be easy to get full on foods packed with refined carbs, saturated fat, and sugar between all the holiday meals and snacks. But before you head out to that Christmas party or New Year’s bash, try eating something with protein, unsaturated fats, or complex carbohydrates to make sure you’re not showing up too hungry to the party. Foods like celery sticks with peanut butter or a slice of avocado toast are great pre-party fillers.

2. That includes fruits and veggies!

One way to make sure you don’t get too much junk food on your plate is to start with fruits and vegetables. That way, you get in your nutrients and you won’t have as much room in your stomach to stuff it full of all the other junk foods available. If you’re asked to bring something to the party, do yourself a favor and bring a veggie platter packed with all your favorites!

3. Go easy on the alcohol.

Even just a couple cans of beer or a glass of eggnog can cause your calorie count to spike. You’ll especially want to avoid drinking on an empty stomach, as much of the alcohol will get absorbed into your bloodstream. This will amplify the side effects of drinking, including your ability to make decisions and control what you eat. Plus, alcohol increases your appetite.

4. Do a self-check before you drive yourself into a food coma.

You might have the urge to just go ham (no pun intended), gorge yourself on all the foods you don’t usually enjoy throughout the year, and relax. Resist! Get up and get moving after a big meal; go for a walk and make sure you stay active. Movement can help ease your digestive system and increase circulation, which makes for a healthier heart.

5. Don’t skip breakfast . . . or lunch.

Maybe you’ve done it before—skipped a meal or two to “save room” for more turkey, stuffing, and potatoes at dinner. Leaving all your calories for the end of the day actually leads to overeating most of the time. Get in a balanced breakfast and lunch before you dive into a hearty Thanksgiving dinner.

6. Savor every bite.

This is one healthy holiday eating tip we can all get behind. If you’re not taking the time to enjoy that delicious slice of pumpkin pie, is it really worth the calories? Focus on taking small portions that you can thoroughly enjoy each bite of.

7. Beware the buffet.

Make a quick trip down the line of food to see what you really want to spend your calories on instead of just piling up your plate one dish after another. When you do start serving yourself, use a smaller plate so you don’t take more than you should. And wait to take seconds; it can take up to 10–20 minutes for your brain to realize your stomach is getting full.

8. Stay farther from the food table and closer to what really matters.

By distancing yourself from the food table, you can more easily resist the temptation to recreationally eat. Plus, the holidays are about enjoying the company of family and friends. Focus on what really counts during the holiday season by getting further from the food and closer to each other.