The holiday season is a time for celebration, family gatherings, and of course, delicious food. However, it can also be challenging for those trying to stay on track with their health and fitness goals. With treats around every corner, it’s easy to indulge a little too much and stray from your usual habits. But, with a few mindful strategies, you can enjoy the festivities without compromising your health. Here’s how you can make healthier food choices this holiday season while still savoring every moment.
1. Prioritize Balance Over Restriction
• Trying to completely avoid your favorite holiday treats often backfires. Instead of saying “no” to everything, allow yourself small portions of the things you love. Having a few bites of a favorite dessert can be more satisfying than skipping it altogether, which may lead to bingeing later.
• Make the majority of your plate nutrient-dense foods like vegetables, lean proteins, and whole grains. Then, add a small serving of something indulgent. This way, you’ll fill up on healthier options while still treating yourself.
2. Focus on Protein and Fiber-Rich Foods
• Protein and fiber help keep you fuller for longer and can prevent overeating. Opt for lean meats, fish, beans, lentils, and fiber-rich veggies at meals. When snacking, go for nuts, seeds, and fruits.
• If you’re headed to a holiday party, eat a protein-rich snack beforehand to avoid arriving overly hungry, which makes it harder to make mindful choices.
3. Use the “One Plate” Rule
• It’s easy to keep going back for seconds (and thirds) when there’s a spread of delicious food. Instead, commit to filling up just one plate, choosing the items you truly enjoy. This helps with portion control and encourages you to be mindful about what you’re selecting.
4. Stay Hydrated
• Drinking water before and during meals can help you feel full and prevent overeating. Additionally, it can sometimes be hard to distinguish between hunger and thirst, so staying hydrated can help curb unnecessary snacking.
• Limit sugary holiday beverages like cider, eggnog, and cocktails, which can add extra calories quickly. If you’re drinking alcohol, try alternating with water or opting for lower-calorie choices like a vodka soda or wine spritzer.
5. Choose Mindfully at Dessert
• Desserts are often the highlight of holiday meals. Instead of filling up a plate with every option, take a moment to choose the one or two that you really want to enjoy.
• Consider sharing desserts or opting for smaller portions. A few bites can often satisfy a craving just as much as a full serving, allowing you to enjoy the sweetness without overdoing it.
6. Bring a Healthy Dish to Share
• If you’re attending a potluck or family gathering, bring a healthy dish that you’ll enjoy. This way, you know there will be at least one option that aligns with your goals.
• Simple swaps like roasted veggies or a fresh salad can complement the rest of the holiday spread and add nutrient-dense options to your plate.
7. Practice Mindful Eating
• Slow down and savor each bite, paying attention to the flavors and textures. Mindful eating not only enhances the enjoyment of your food but also helps you recognize when you’re satisfied.
• Avoid eating while distracted (e.g., watching TV, scrolling your phone), as this can lead to overeating without realizing it. Instead, engage with friends and family around the table and truly savor the holiday experience.
8. Get Moving
• Physical activity can help counterbalance some of the extra calories and make you feel energized. Plan a family walk after a big meal, sign up for a holiday-themed fitness class, or just stay active in small ways, like standing or stretching often.
• Exercise also benefits your mental health, which can sometimes be overlooked during the busy holiday season.
9. Set Realistic Goals
• The holidays are a time to enjoy, so go easy on yourself. Instead of focusing on weight loss or strict dietary goals, try setting realistic goals that allow for flexibility. Focus on maintaining your current weight, staying active, or making mindful food choices most of the time.
• If you do indulge more than you planned, let it go and move forward. One day of extra treats doesn’t undo months of healthy habits.
10. Remember the Bigger Picture
• The holidays are about more than food—they’re about connection, joy, and celebration. Enjoy the special moments and savor the meals without guilt. One or two festive meals won’t have a lasting impact on your health, so focus on how you feel and the memories you’re creating with loved ones.
The holidays don’t have to be a time of stress over food choices. By balancing enjoyment with mindfulness and focusing on how you feel, you can have a wonderful holiday season that supports your health and wellness. Here’s to making memories, enjoying delicious food, and finding balance along the way! Do you want some help with your nutrition goals? Email samantha@ironjungle.fit or book your free No Sweat Intro here.