Nikki Kuhlmann
RD, LDN

The holiday season is a time of joy, togetherness, and, of course, plenty of delicious food! While this time of year can bring special meals and treats, it can also be challenging to maintain healthy habits. But don’t worry—enjoying the holidays while staying mindful of your health is possible with some simple tips and smart ingredient swaps. Here’s how you can navigate the season without sacrificing flavor or tradition.

1. Start with Mindful Eating

Mindful eating is a powerful strategy for navigating the abundance of holiday treats. With endless options, from appetizers to desserts, it’s important to pause and listen to your hunger cues. Before reaching for seconds, take a moment to assess whether you’re truly hungry. Slow down and savor each bite to fully enjoy the flavors and allow your brain time to recognize when you’re satisfied. Opting for smaller portions can also help you sample a variety of dishes without overwhelming your plate or your appetite.

2. Stay Active

Keeping active is a great way to stay balanced during the holiday season. With busy schedules filled with parties and family gatherings, it’s easy for exercise to fall by the wayside. However, even short, effective workouts—like a 20-minute home routine or a brisk walk—can have a significant impact. Incorporate movement into your holiday traditions to make it fun and festive. Take a walk with loved ones after a meal, go ice skating, or try a holiday-themed workout class. Staying active not only supports your physical health but also helps boost energy and manage holiday stress.

3. Hydrate Before You Indulge

Stay hydrated this holiday season! Proper hydration is essential for supporting digestion, energy levels, and overall well-being—especially when enjoying salty festive dishes or alcoholic beverages, which can contribute to dehydration. Drinking water before meals can help prevent overeating by promoting a sense of fullness, and alternating alcoholic drinks with water helps you stay refreshed and maintain balance. For a healthier alternative to sugary holiday punches, try sparkling water with a splash of cranberry juice and a squeeze of lime—it’s festive, flavorful, and low in sugar! Staying hydrated not only supports your health but also helps you feel your best throughout the celebrations.

4. Healthy Swaps for Holiday Baking

Holiday baking is one of the best parts of the season, but traditional recipes can be loaded with sugar and unhealthy fats. Here are some healthier swaps that won’t sacrifice taste:

5. Lighten Up Your Holiday Meals

When it comes to holiday meals, making small adjustments can lighten up your favorite dishes without compromising taste. For mashed potatoes, try mixing in cauliflower to cut down on carbs and add fiber. Use low-sodium broth for gravy, thickening it with whole wheat flour or cornstarch instead of heavy cream. Exchange green bean casserole for steamed beans served with toasted sliced almonds and cranberries and use fresh green beans for a fresher taste. In stuffing, replace some bread with extra vegetables like mushrooms and celery to boost nutrients and fiber.

6. Plan Ahead for Parties

Planning ahead can help you navigate holiday parties without feeling overwhelmed. Eating a light, protein-rich snack before heading out can prevent overeating. Bringing a healthy dish to share, like a veggie platter or fruit salad, ensures there’s at least one nutritious option available. When you arrive, take a moment to survey the spread before filling your plate, aiming for a balanced mix of protein, complex carbohydrates, healthy fats, and veggies. Take a peek at our newest holiday Shaved Brussels Sprouts Salad to bring to your next gathering.

7. Balance Your Plate

Balancing your plate is key to enjoying holiday meals without overindulging. Fill half of your plate with vegetables–such as green beans, carrots, broccoli, cauliflower, winter squash, and peas–a quarter with lean proteins like turkey breast or roasted chicken, and the remaining quarter with carbohydrate-containing dishes like stuffing or sweet potatoes. Read on to learn more about balancing dessert options.

8. Satisfy Your Sweet Tooth Mindfully

Enjoying dessert during the holidays is perfectly okay, but being mindful of portions can help you savor the experience without overindulging. Opt for fruit-based desserts like baked apples, poached pears, or berry crisps, which provide natural sweetness along with added fiber. Another great idea is to make healthier treats, such as cookies baked with oats, almond flour, and natural sweeteners, for a lighter yet satisfying dessert option. Surprise your guest with these delicious Black Bean Brownies.

9. Focus on Connection, Not Just Food

Remember that the holidays are about spending time with loved ones and creating memories, not just about the food. Focus on activities that bring joy and connection, whether it’s playing games, going for a walk, or simply catching up with family and friends.

10. Don’t Stress About Perfection

Finally, give yourself grace during the holiday season. Remember that optimal health is built on the frequency of your habits over time, not a single meal or day. One indulgent meal won’t derail your health goals. Simply refocus and make your next meal choice one that aligns with your goals.

Navigating the holidays with a healthy mindset is about finding balance and making intentional choices. By incorporating these tips and swaps, you can enjoy your favorite traditions while nurturing your well-being. Focus on savoring the moment, staying consistent with positive habits, and aligning your choices with your health goals. Happy holidays and happy, mindful eating!