How to Stay Healthy During the Holidays with Nutrition
The holidays are a time for celebration, family, and, of course, food. While enjoying festive treats and indulgent meals is part of the fun, it can be easy to fall off track with your health goals. From rich desserts to hearty meals, the holiday season often presents tempting food choices that can derail your nutrition and leave you feeling sluggish. But with a little planning and mindfulness, you can stay healthy, energised, and balanced throughout the holidays. In this blog, we’ll share tips on how to navigate holiday food temptations while staying on track with your nutrition and health goals.
1) Prioritise Balanced Meals
Amid all the indulgent treats, it’s important to keep your meals balanced. Make sure your plate includes a healthy mix of lean proteins, whole grains, and plenty of vegetables. The fibre, vitamins, and minerals from vegetables will keep you feeling full, while lean proteins will help stabilise your blood sugar levels, preventing those afternoon slumps or sugar cravings.
Tip: Start your holiday meals with a large salad or a vegetable-based soup to fill you up with nutritious, low-calorie options before diving into the richer dishes.
2) Plan Ahead for Holiday Parties
Holiday parties often come with an array of tempting appetisers and desserts. Instead of arriving hungry, which can lead to overeating, plan ahead by having a healthy snack before you go. A handful of nuts or a piece of fruit can help curb your appetite so you’re less likely to overindulge in unhealthy options.
Tip: When attending a party, make sure to fill your plate with smaller portions of healthier options first, such as veggies, lean meats, or light dips. If you want to enjoy a dessert, savour a small portion.
3) Watch Your Alcohol Intake
While a glass of wine or a festive cocktail can be part of the holiday fun, alcohol can easily add up in empty calories and sugar, especially in sugary cocktails or holiday punches. Drinking too much alcohol can also affect your sleep, energy levels, and digestion, which can negatively impact your overall health.
Tip: Limit your alcohol consumption to one or two drinks per occasion. Opt for lighter options like wine spritzers or a small glass of wine, and be sure to drink plenty of water throughout the evening to stay hydrated.
4) Choose Healthier Holiday Recipes
You don’t have to miss out on traditional holiday dishes; instead, try making healthier versions of your favourite recipes. Swap out refined sugar for natural sweeteners like honey or maple syrup, and choose whole grains instead of refined options. You can also add extra veggies to casseroles and side dishes for more fibre and nutrients.
Tip: Try making a cauliflower mash instead of mashed potatoes, or use coconut milk in your baked goods instead of heavy cream. Little tweaks can make a big difference in the overall healthiness of your meal.
5) Practice Mindful Eating
The holidays can be busy, and it's easy to rush through meals without paying attention to your hunger cues. Practicing mindful eating helps you stay in tune with your body’s signals and prevents overeating. Take the time to chew your food slowly, savour each bite, and focus on the experience of eating, rather than multitasking or eating mindlessly.
Tip: Put your fork down between bites, and check in with yourself halfway through the meal to see if you’re still hungry. This can help you feel more satisfied with less food.
6) Manage Stress and Emotional Eating
The holidays can be stressful, and stress is a common trigger for emotional eating. Whether it's the pressure of gift-giving, family gatherings, or just trying to keep up with the season’s demands, stress can lead to cravings and overeating. Combat emotional eating by managing stress with relaxation techniques, such as yoga, meditation, or deep breathing exercises.
Tip: Take short breaks during the day to reset. A five-minute walk, deep breathing, or a moment of quiet reflection can help lower stress levels and prevent emotional eating.
7) Stay Active
It can be challenging to stick to your workout routine during the holiday season, but staying active is key to managing stress, maintaining your energy, and keeping your metabolism running smoothly. If you’re short on time, try incorporating simple movement into your daily activities, like taking the stairs instead of the elevator, going for a brisk walk after meals, or dancing at holiday parties.
Tip: Aim for at least 30 minutes of moderate exercise most days of the week. This could include walking, cycling, or yoga. If you can’t fit in a full workout, breaking it up into shorter sessions throughout the day still offers benefits.
8) Hydrate, Hydrate, Hydrate
It’s easy to forget to drink water during the holiday hustle, especially when you’re indulging in other beverages like coffee, eggnog, or cocktails. Staying hydrated is essential for digestion, energy levels, and overall well-being. Water also helps to curb overeating, as thirst is often mistaken for hunger.
Tip: Aim for at least eight 8-ounce glasses of water a day, and keep a water bottle with you to remind yourself to drink. For a festive twist, add slices of citrus, cucumber, or fresh herbs to your water for a refreshing flavor.
Stay Healthy, Feel Your Best This Holiday Season
The holiday season is a time to celebrate and enjoy special moments with loved ones, and you don’t have to sacrifice your health in the process. By being mindful of your nutrition and making conscious choices, you can navigate holiday food temptations while staying on track with your health goals. Remember to enjoy the season in moderation, and focus on making nourishing, balanced choices that leave you feeling good both physically and mentally.