15 Tips for Staying Healthy over the Holidays

Staying healthy over the holidays, whether it be Thanksgiving or Christmas, can be challenging. These holidays are typically marked by an abundance of food. While it may not all be unhealthy, it is always plentiful with many indulgences, and is enough to throw your healthy eating habits out the window! While one indulgent meal is not necessarily of concern, it can set you off track. For many, holiday season is lengthy and includes numerous outings, celebrations, meals and temptations. Regardless of it is one meal or many, planning ahead can have a big impact, and help you to come out on the other side feeling healthy and happy instead of set back months in your progress.

Here are 15 simple tips to help you stay healthy over the holidays.

Budget your food choices

Choose what you put on your plate wisely. Scope out everything before you start filling your plate. Determine what you will indulge in and what is worth skipping.

Fill half your plate with vegetables

Vegetables are full of fibre and nutrients, and low in calories. They help you to feel full, leaving less room for more calorie dense, indulgent foods.  Aim to fill at least half your plate with a variety of colourful vegetables. 

Contribute a healthy dish

If you are bringing a dish, ensure there is at least one healthy option through your contribution. Pinterest is a great place to find a healthy versions of traditional holiday meals. A salad is always an easy but healthy option!

Stay hydrated

Drink 1-2 cups of water 30-60 minutes before eating, and ensure you are adequately hydrated throughout the day. Often times thirst is mistaken for hunger, causing us to overeat. As well, studies show that consuming 1-2 cups of water prior to a meal results in fewer calories consumed. 

Eat slowly and mindfully 

It can be easy to mindlessly eat, particularly in social situations and over the holidays. Make a conscious effort to slow down, chew thoroughly, and pay attention to what you are eating, (including the smell, taste and texture), as well as how much you are eating. 

Avoid skipping meals or arriving starving

While it can be tempting to skip earlier meals in order to “save up” or reduce your overall calorie intake, this typically results in overeating and can negatively impact your metabolism. Doing so can also alter your relationship with food. Instead, ensure your other meals contain primarily nutrient dense, healthy foods. 

Use a smaller plate

If portions are a challenge, opt for a smaller plate. This will help you budget what you put on your plate and reduce your chance of overeating. 

Wait to go back for seconds

It takes a full 20 minutes for our stomach to signal to our brain that we have had enough to eat. Most often it is the flavour or specific cravings that bring us back for seconds, not hunger. Pay attention to your hunger cues and try to wait close to 20 minutes before opting for more. 

Avoid positioning yourself next to the snack/food table

This can lead to mindless eating, and the consumption of excess empty calories. 

Be mindful of liquid calories

The calories in alcohol can add up quickly. While a beer or glass of wine will set you back roughly 150 calories, an eggnog drink can have as many as 500. If you are drinking alcohol, opt for lower calorie drinks and ensure you are drinking lots of water as well. 

Avoid drinking on an empty stomach

Alcohol lowers blood sugar which increases hunger and can result in overeating and less healthy food choices. 

Chew a piece of gum or brush your teeth when you are done eating

This will help prevent you from going back for more when you are not hungry.

Swap out old recipes for healthier ones

If you are cooking, swap out a few recipes for ones with healthier ingredients. Again, Pinterest is a great place to find healthy recipes. 

Maintain your exercise routine

The holidays are not an excuse to stop exercising. In fact, exercising prior to a holiday meal can help you to feel healthy and make better food choices. Staying consistent with your exercise regime can also help to burn some of the excess calories consumed over the holidays, as well as to feel less sluggish. 

Don’t feel guilty! 

No matter how hard you try, holiday meals are rarely as healthy as regular meals, and that’s okay! One or two days (or meals) of less healthy eating is not going to make or break your health! Keep in mind that it is what you do consistently, not occasionally, which has the biggest impact on your health. Just be sure to jump back into your regular healthy habits afterwards!

If holiday eating is something that has traditionally been challenging for you, you are not alone! However, making even a few minor changes can have a big impact. The next time you are attending a holiday gathering choose 3-4 points on this list to focus on. Repeat them until they become habit. Change doesn’t happen overnight, but with consistency, change is possible.

Need help adopting healthy eating habits and sticking with them? Book a free 15-minute consultation to learn more about the health and nutrition counselling services offered through Panorama Wellness Group!

Christy De Jaegher is a Registered Health and Nutrition Counsellor at Panorama Wellness Group. She is dually trained as an Occupational Therapist, and offers a unique perspective and approach to helping clients address their specific concerns and optimize their health and wellness.