Holiday Survival Guide: Enjoy the Festivities While Eating Smart

The holiday season is for family, celebrations, and delicious holiday foods. However, with endless gatherings, buffets, and tempting treats, it can be easy to overindulge. Finding a balance between feeling healthy and savoring your favorite dishes can feel challenging, but it doesn’t have to be. This holiday survival guide will offer practical holiday wellness tips to help you celebrate the season stress-free!    

Navigating the Holiday Buffets

With so many delicious holiday foods to choose from, it’s easy to feel overwhelmed. By using a few mindful strategies, you can enjoy the flavors of the season, savor your favorites, and maintain balance along the way. Here are some simple strategies to help you enjoy the feast without guilt! 

1. Survey the Options: Look at all the foods available before filling up your plate. Doing so lets you prioritize the dishes you truly want to enjoy and make more intentional choices.

2. Manage Portions: Opt for smaller servings in order to be able to try all your season favorites guilt-free. 

3. Prioritize Nutrient-Dense Foods: To embrace healthy eating, focus on filling your plate with nutrient-dense foods that can nourish your body. These include lean proteins–like turkey or chicken–which may help you feel full for longer. You should also aim to incorporate fiber-rich foods like whole grains and legumes. Vegetables also provide a lot of fiber, vitamins, and minerals. You can enjoy a good and nutritious meal by reaching for nutrient-dense foods.

4. Slow Down and Savor:  Mindful eating allows you to enjoy the holiday flavors fully. Slowing down, chewing thoroughly, and taking small bites gives your body time to signal fullness, which can prevent overeating. By slowing down, you can be more in the moment and enjoy your festivities even more!       

How to Build a Balanced Holiday Plate

Creating a balanced plate is key for enjoying your holiday foods stress-free. According to the USDA guidelines, a plate should consist of 40% vegetables, 30% grains, 20% protein, and 10% fruits, complemented by a smaller portion of dairy (1). Here are some examples of how to apply this balance to your holiday meal:    

• Vegetables (40%): Roasted Brussels sprouts, green beans, or a leafy green salad.

• Grains (30%): Quinoa stuffing, whole-grain rolls, or wild rice pilaf.

• Protein (20%): Turkey, roasted chicken, or lentil loaf.

• Fruits (10%): Cranberry sauce, pomegranate seeds, or a fresh fruit salad.

• Dairy: A small serving of cheese, yogurt-based dip, or a glass of milk.

This method will allow you to enjoy a variety of holiday foods while keeping your meal balanced, flavorful, and nutritious. 

Remember, mindful eating isn’t about restricting yourself or missing out on your favorite holiday foods. Instead, it’s about finding balance and savoring each bite in moderation. By making thoughtful choices and focusing on a balanced plate, you can enjoy the holiday season to its fullest while feeling good both during and after the celebrations.

References:

1. “What Is MyPlate?” USDA MyPlate What Is MyPlate?, www.myplate.gov/eat-healthy/what-is-myplate. Accessed 18 Dec. 2024.