Planning For Health Holidays:

How to Enjoy the Season and Stay on Track.

The holiday season is a wonderful time for connecting with friends and family, but it often comes with an abundance of festive foods, drinks, and treats that can make sticking to health goals a challenge. However, with a few mindful strategies, you can enjoy holiday gatherings without sacrificing your progress. Here are some simple but effective tips on managing portions, choosing healthier dishes, and making mindful choices so you can indulge in seasonal favourites without overindulging.

1. Manage Portions, Don’t Restrict

One of the best ways to stay on track during the holidays is by focusing on portion control instead of restriction. Rather than avoiding your favorite dishes, try serving yourself smaller portions. This approach allows you to sample a variety of holiday foods without overeating or feeling deprived.

Start by taking smaller servings of rich, calorie-dense foods, and remember you can always go back for seconds if you’re still hungry. For holiday gatherings, consider using a smaller plate, which naturally encourages more mindful portions. Taking your time to savor each bite not only helps with portion control but also enhances the enjoyment of the food.

2. Prioritise Protein and Vegetables:

One simple rule that can make a big difference is to prioritize protein and vegetables. Protein helps keep you full, which can reduce the temptation to graze on sweets and snacks throughout the day. Choose lean protein options like turkey, chicken, fish, or plant-based proteins such as beans and lentils if they’re available.

Vegetables are another essential part of a balanced holiday meal. They’re low in calories, high in fiber, and packed with vitamins and minerals. Filling half your plate with vegetables is an easy way to maintain balance while still enjoying seasonal dishes. Look for salads, roasted vegetables, and other veggie-based sides, and don’t hesitate to bring a healthy dish to share if you’re concerned there may not be many vegetable options at the gathering.

3. Choose Healthier Versions of Holiday Favourites:

Many traditional holiday dishes have healthier alternatives that are just as delicious. When cooking or contributing to a potluck, try using less sugar, salt, and unhealthy fats. For example, roasted sweet potatoes make a tasty and nutrient-rich alternative to marshmallow-laden casseroles. Consider swapping out creamy dressings for vinaigrettes, and using fresh herbs and spices to add flavour instead of heavy sauces.

You can also add nutritious ingredients to classic recipes. Consider whole-grain stuffing instead of white bread stuffing, or using Greek yogurt in place of heavy cream for dips and sauces. Simple tweaks allow you to enjoy familiar flavours while reducing the overall calorie load.

4. Stay Hydrated and Mindful with Drinks:

Alcohol and sugary drinks can add a lot of extra calories, so balance these with water or sparkling water. Try to alternate between a glass of water and any alcoholic or sweet beverages to stay hydrated and reduce the likelihood of overindulging.

Holiday cocktails and eggnogs can be quite rich, so enjoy them in moderation. A smaller pour can let you savor the taste without overdoing it, especially if you’re aiming to maintain your energy and avoid post-party sluggishness.

5. Embrace Mindful Indulgence:

It’s completely okay to enjoy holiday treats! Choose your absolute favourites and savour them mindfully. Instead of grabbing multiple desserts, pick the one or two you love most and enjoy them slowly. The practice of mindful eating—taking small bites, putting down your fork between bites, and focusing on the flavours and textures—can enhance your enjoyment and satisfaction.

6. Focus on the Experience, Not Just the Food:

The holidays are ultimately about connection and celebration. Shifting your focus from the food to the experience itself can help you stay present and enjoy the season. Engage in conversations, participate in activities, and savour the company of those around you. The more you focus on these aspects, the less tempting it is to overindulge in food simply because it’s there.

By following these tips …

you can fully enjoy the holiday season without feeling restricted. Planning ahead, making mindful choices, and embracing the social aspect of gatherings will allow you to have a festive, balanced, and healthy holiday season.