Written by: Chastity O’Quinn, RDN, LDN

The holidays bring joy, togetherness, and a tempting assortment of seasonal treats. From festive feasts to endless cookie trays, it’s easy for healthy habits to slip away. However, eating well during the holidays doesn’t require skipping the fun. By practicing a few mindful strategies, it’s entirely possible to enjoy the festivities while still nourishing the body and feeling your best.

Plan Ahead, Stay Ahead

One of the most effective ways to stay on track is through meal and snack planning. If you attend a party with indulgent options, it helps to eat a balanced meal beforehand. A combination of lean protein, fiber, and healthy fats can curb cravings and reduce the likelihood of overeating. Keeping nutritious snacks on hand such as nuts, fruit, or yogurt can also prevent impulsive choices.

Prioritize What Matters

Saying no to every treat isn’t necessary. Instead, focus on favorites like a cherished family dessert. For example, grandmother’s pecan pie, enjoy a slice slowly and mindfully. Skip the store-bought cookies that don’t truly excite you. This approach allows for enjoyment without guilt or overindulgence.

Balance the Plate

At holiday meals, aiming to fill half the plate with vegetables is a smart strategy. Roasted Brussels sprouts, colorful salads, and steamed green beans are both festive and fiber rich. Adding lean proteins like turkey or salmon and keeping portions of heavier sides moderate can lead to satisfaction without the post-meal slump.

Stay Hydrated

Hydration often takes a backseat to cider or cocktails during the holidays. Drinking enough water supports digestion and helps with satiety. Infusing water with cranberries, mint, or citrus adds a seasonal twist.  For those looking to cut back on alcohol, lighter options like a kombucha and club soda spritz, offering a refreshing and flavorful alternative with gut health benefits. 

Practice Mindful Eating

Slowing down to savor each bite enhances the eating experience. By paying attention to flavors, textures, and aromas, you stay present and can better recognize when you're full. Mindful eating is a simple yet powerful way to stay connected to your body's needs.

Celebrate Nourishment

Healthy holiday eating is ultimately about balance, not restriction. By making intentional choices and honoring your body, you can enjoy the season’s delights while feeling energized and well. Holidays are a time for connection and celebration, and that includes celebrating your health.