Healthy Eating During the Holidays

With holiday parties and gatherings coming up, you may be worried about how you are going to manage the temptations such as cookies, cakes, pies, alcohol and delicious food. Try the following tips to help you eat balanced meals to stay energized, healthy and feeling good while also enjoying some of your holiday favorites.

Dish out delicious and healthy swaps.

• When attending a holiday party or gathering, offer to bring a dish to help lessen the load for the host and so you know what all is in the dish. Try something as simple as a winter fruit salad or bring other tasty, healthy sides.
  
  
• Consider swapping ingredients, such as sugar and oil, in your dessert for more nutritious ones. See the Cooper Clinic desserts recipe page for great ideas. Applesauce, monk fruit and even black beans can provide healthy swaps while keeping the delicious flavor.
  
  
• Holiday drinks can be full of sugar and calories, but using simple swaps can cut down the calories and help you avoid sugar crashes.

Eat slowly and mindfully.

• Take time to enjoy your meal and get in touch with your hunger cues. Eat more slowly and with intention. This will help you feel fuller more quickly and avoid getting stuffed.
  
  
• Make time to mingle and enjoy the company around the table leading to you slowing down.

Go for the vegetables first.

• Start your meal with vegetables to help with fullness and appetite.
  
  
• Fueling your body with healthy nutrients can help balance your mood and energy levels. Make sure you include a variety of foods, including veggies and fruits.

Use a smaller plate.

• Instead of filling a dinner plate to the brim, try using a salad plate and add a small amount of your favorite items. You can always go back for seconds if you are still hungry.  

Stay active.

• Maintain your workouts as usual or break up your activity into shorter increments if you’re short on time, such as a quick 10-minute walk before your meal or once the dishes are done.
  
  
• You can also help with clearing the table or stand instead of sitting when mingling with family and friends.
  
  
• Join in the fun if the family does outdoor activities, such as a game of flag football.

Give yourself grace.

• Instead of focusing on food the entire week or season, try to keep the holiday eating to one day or one meal.
  
  
• If you overeat or “fall off of the wagon,” keep your head up. Resume your regular routine once some of the holiday stress dies down.

Keep a gratitude journal.

• Write in a gratitude journal all the things you are thankful for. This can help provide strength and a positive outlook now and all year round.

If you need more help, ask a registered dietitian nutritionist for assistance.

To schedule an appointment with one of our specialists visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Grace Meinders, Oklahoma State University Dietetic Intern, and Cooper Clinic Nutrition.