Eating healthy is never easy and eating healthy during the holidays is even harder as you are surrounded by friends and family and some of the most delicious dishes that you only get to eat once a year. But eating healthy during the holidays can be done with a few simple tips.
Read on to learn more about eating healthy during the holidays and some tips to help you get started.
Prefer to watch instead of reading? We’ve got two videos on this topic, that's one about weight gain during the holidays and another about tips to avoid holiday weight gain.
How to Start Eating Healthy During the Holidays
There is never a bad time to start eating healthy. While you might think that it is easier to wait until after the holidays have passed to start eating healthy, according to Harvard Business Review, the average American consumes an extra 200 calories per day during the holiday season. This means if you wait to start your diet until January 2nd, you could have a significant number of additional pounds to lose.
Therefore, it is truly best if you do begin your diet before or during the holiday season. And the best way to do this is by cutting back on your portions. You can still enjoy turkey, mashed potatoes, gravy, and all the other fixings, but in much smaller amounts.
One of the ways to do this is by making your own portion scoop. For example, you can enjoy your mashed potatoes and gravy, but only in a quarter-cup portion. While it might seem a bit odd to keep measuring cups by your plate, you’ll be happy as you get to enjoy your favorite foods but in a small portion which is good for your body.
Once you’ve started eating healthy for the holidays, then it’s time to implement some of the following tips to help you stay healthy through the entirety of the season.
Holiday Tips for Eating Healthy
1. Develop a Healthy Eating Plan
One of the hardest things about the holiday season is showing up to a party without food you can eat. This will lead to you breaking your diet rather than staring as everyone else has a snack. Avoid this problem by developing a healthy eating plan for each event you plan to attend in advance.
For a family dinner, for example, you can ask for a menu and volunteer to bring a salad or other healthy dish. If you have a work party, grab a bag of nuts or a piece of fruit for you to enjoy as you chat with coworkers. It is also a good idea to stock your desk with healthy snacks for the days that there are unexpected sweet treats left in the break room.
2. Try Out Healthy Versions of Holiday Recipes
While holiday recipes have the reputation of being unhealthy, many have much healthier versions of the recipe you can make. For example, instead of putting milk or cream in your mashed potatoes, hot water will provide the same liquid without adding calories. Then, enjoy these potatoes with just salt and pepper instead of high-calorie gravy.
Spend some time before the holiday looking up healthy alternatives to your favorite recipes. You might be surprised how easy it is to healthify your favorite holiday dish.
3. Budget Your Splurges
Just because you are eating healthy doesn’t mean you need to skip the pie or the dessert, as this will only make you crave it more. But ensure you budget for these as you eat your main dish. For example, you may skip the mashed potatoes and gravy in order to have a small sliver of apple pie after the meal.
Additionally, plan to skip the empty calories that you don’t need. Like the whipped cream on pie, for example. Pumpkin pie is sweet enough on its own, and by just saying no to the whip, you could save yourself almost 100 calories.
4. Wait Before Taking Seconds
During the holidays of abundance, it can be easy to reach for another scoop of your favorite dish. But chances are, you are likely already full and just don’t realize it. Before taking seconds, wait 10 minutes to let your food settle. This is the amount of time it takes for the signal to travel from your stomach to your brain.
Even if you think you might still be hungry, unless your stomach is actively growling, it’s best to skip the seconds.
5. Skip the Alcohol
Alcohol adds lots of unnecessary calories to your diet and typically isn’t worth the splurge. Plus, alcohol can cause you to crave foods you are trying to avoid, as well as spike your blood sugar at the wrong times of the day.
Not to mention it can cause you to lose sleep which can make the holidays that much more stressful. Say no to the alcohol this holiday season, and stick with water instead.
6. Eat Veggies First
As you approach the buffet table, load your first plate with just veggies or salad. Then, after you eat the whole plate, head back to grab small portions of the meat and sides. This will help you to fill up on the less calorie-dense foods before treating yourself to the dense holiday dishes you are likely craving.
7. If You Make a Mistake, Get Back to the Diet ASAP
The holiday season is long, and you are likely to make a mistake. This is okay. If you make a mistake, don’t let it spiral out of control, and plan to get back to eating healthy right away. Eating 200 extra calories one day won’t ruin your diet unless you let yourself stop your diet because of it.
Don’t get discouraged. The holidays are a difficult time for everyone, even those who don’t need to lose weight. If you need help designing a healthy holiday meal plan, you should consider hiring a health coach who can help you navigate the holiday season.
Holiday Healthy Eating Tips FAQ
What is the Best Thing to Eat During the Holidays?
It’s best to fill your plate with veggies, salads, and fruit wherever possible. Once you have eaten your fill of those, that's when you head for the lean meats and higher calorie side dishes but in very small portions.
How Can I Eat Healthy Around Christmas?
The best way to eat healthy around Christmas is to watch your portion sizes. It will be nearly impossible to avoid your favorite treats, but if you eat a diet of mostly vegetables, it is okay to have your favorite fatty side dish once or twice during the season.
How Can I Avoid Holiday Weight Gain?
The easiest way to avoid holiday-related weight gain is to watch your portion sizes and continue to remain active all season long. Try to not eat any more than you normally would, and get at least 30 minutes of exercise per day.
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