It doesn't matter what time of year it is or what you're celebrating; without some healthy holiday eating tips, it's easy to overindulge!
There's always a “reason” to overeat and overdrink (and a built-in excuse) because it's Christmas, New Year's Eve, the 4th of July, your birthday, your friend's birthday …
But you can still have fun and enjoy whatever you're celebrating without going overboard.
Try the 10 healthy holiday eating tips below and avoid holiday weight gain!
Find out how to survive holiday meals and eating way too much with your family!
10 Healthy Holiday Eating Tips
1. Try Nutritious Holiday Ingredient Swaps
Consider making a few healthy ingredient swaps when preparing food this holiday season. Making these swaps is one of the best ways to reduce sodium, total calories, and/or saturated fat.
- Replace bread crumbs with rolled oats or crushed bran cereal
- Replace (all or half) butter, hard margarine, or shortening with olive oil, soft tub margarine, cooking spray, prune puree, or applesauce
- Buy low-sodium or reduced-sodium canned meats, soups, or vegetables in place of high-sodium canned foods
- Use low-fat half-and-half or evaporated skim milk in place of cream
- Choose reduced-fat cheese in place of regular cheese
- Pick low-fat cream cheese or pureed cottage cheese in place of regular cream cheese
- Choose plain low-fat yogurt in place of full-fat sour cream
- Replace one whole egg with two egg whites or 1/4 cup of egg substitute
- Choose whole-wheat flour in place of regular flour in recipes
- Use ground turkey breast, ground chicken breast, or very lean organic ground beef in place of higher-fat ground beef
- Try reduced-fat milk in place of whole milk
- Use whole-grain pasta in place of traditional pasta
- Consider brown rice, wild rice, pearl barley, or bulgur in place of white rice
- Try herbal seasonings (celery seed, onion flakes, garlic powder, finely chopped herbs, fresh garlic, celery, or onions) in place of salt
2. Reduce or Eliminate Alcohol
Alcoholic drinks add unnecessary calories to your meal plan and increase your risk of weight gain, cancer, and other chronic diseases.
If you do choose alcohol, do so in moderation (one drink per day for women and two drinks or less daily for men). Steer clear of sugary mixers like soda and lemonade.
3. Take Breaks While Eating
Take breaks while you eat to give your brain plenty of time to signal to your body that you feel full.
Take a short break after each food course before indulging in seconds. Eat slowly and avoid eating while in a hurry.
4. Consider Healthy Holiday Desserts
While you may not want to nix holiday desserts entirely, you can choose from several healthier holiday dessert recipes.
Examples include crustless pie, coconut ice cream, peanut butter protein balls, and many others.
5. Choose Smaller Plates
A simple yet highly effective holiday eating tip is choosing smaller plate sizes. Doing so makes it easier to choose smaller portions.
Wait a while before returning for seconds, or avoid second helpings entirely.
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6. Drink Water Before Meals
Drinking water before meals can trick your body into feeling full from fewer calories.
Drink 2 cups of water before every meal for better calorie control, reduced hunger, weight loss, or a lifetime of healthy weight maintenance!
7. Keep a Food Diary
Write down what you eat, even during the holiday season, to make you more aware of your dietary habits. Doing so helps you consume fewer calories overall and achieve or maintain a healthy weight.
Record the type and volume of food you eat in a journal daily and weigh yourself every day. Compare your food intake from one day to the next, and make changes as needed to clean up your diet.
8. Don't Try to Finish Your Plate
We mentioned choosing small portions on small plates. But even then, don't feel guilty about not finishing all of your food.
Listen to your body's hunger and satiety cues, and stop eating as soon as you feel full. Don't forget to consume food slowly and take breaks from eating to avoid overindulging during meals.
9. Don't Skip Meals or Attend Parties Hungry
Skipping meals might seem like a good way to cut calories for weight loss, but doing so can increase your chance of overindulging during the next meal.
Arriving at holiday gatherings hungry might lead to binging on high-calorie hors d'oeuvres. Have a light meal or snack before you attend holiday get-togethers, and try not to skip meals.
Focus on lower-calorie foods like veggies, salad, or lean proteins before you consume the high-calorie options of the main course and, of course, dessert!
10. Avoid Grazing and Listen to Your Body
Continuous snacking can lead to overeating without even realizing it. Try to limit your munching between meals.
Tune in to your body's hunger and fullness cues. Eating slowly and paying attention to how you feel can help you recognize when you're satisfied and when you should stop eating. Avoid the pressure to finish every last bite on your plate and prioritize your own comfort and well-being.
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on holiday eating tips.
