Category: Cooperative Extension
10 Tips to a Healthier Holiday
November 01, 2020 Written by Diane Oliver, Extension Agent & EFNEP Coordinator
Approaching the holiday season can be exciting and stressful, especially this year. It is the time of year when loved ones usually join together for endless festivities full of contagious laughter. There is usually so much to look forward to; however, this year may be different. This may be the year to try various snacks, crockpot meals, seasonal candies or desserts. After waiting so long to indulge in comfort foods and holiday goodies, it is easy to chow down and forget about portion sizes and the nutritional content of foods, especially if fewer people are around the table and there are more leftovers. Sometimes it can be challenging to make healthy decisions when these holidays are centered around the meals. There are many ways to maneuver through these challenging times without leaving full of food and regret.
Before the holidays are here, it can help plan ahead and review some tips to help have a healthier holiday.
1. Create a holiday game plan.
Having self-control during the holidays can be a tricky task to achieve. With so much uncertainty this year, it is easy to throw personal goals out the window. A great way to prepare for the upcoming holidays is to create a written game plan with goals and rules to guide you through each event.
2. Don’t leave the house hungry.
Whether leaving the house to run errands, go holiday shopping or to a small gathering, it is important to remember to never leave the house hungry. At home, it is much easier to make a healthy decision when not surrounded by delicious goodies. After eating, leaving the house will help prevent impulsive snack decisions, such as fast food or the mall food court. When busy days occur that could tempt you with many food choices, try and plan for a healthy breakfast to cut back on overeating later in the day.
3. Find ways to move.
More often than not, this time of year gets to be chaotic and stressful between work, lengthy to-do lists and plans made with family. Among all the chaos, it is easy to forget about physical activity until after the holidays when creating a New Year’s Resolution. Incorporating physical activity into plans is much easier than it seems. Try suggesting fun and festive activities such as apple picking, navigating a corn maze, taking a hike to view fall foliage, ice skating, taking a walk or dancing. Staying active can help to keep a positive mindset during a busy time.
4. Be mindful of beverages.
During the holidays, there is an added temptation to drink alcohol. Themed cocktails can be a fun choice but are often high in calories and sugar, so be mindful of your beverage choices. Cocktails are great in moderation but try and switch to water in between drinks because staying hydrated can help control hunger cues. Try carrying a water bottle to have a constant reminder to stay hydrated.
5. Socialize away from the food.
There is always so much to look forward to during the holidays. Between the precious company and copious amounts of food, it can be challenging to stay focused on what you’re eating. Try focusing on the merriment of those around you by mingling with others away from the food tables. Standing by the food can lead to constant grazing. Consider making a small plate to help control what you’re eating and how much of each item you are eating.
6. Make a healthy dish for dinner or dessert.
Making a healthier dish will offer more healthy choices for your family. This is an excellent opportunity to discover healthy takes on holiday favorites. Make easy swaps to creamy mashed cauliflower, glazed carrots, a seasonal salad and even a turkey-shaped fruit tray! And try something new. They may not even know it’s better for them!
7. Use a smaller plate to control portion sizes.
Using a smaller plate can make portion control easy and thoughtless. Often, large plates are put out for the main course, making it impossible to follow proper portion sizes. Perhaps try asking for a smaller plate. When filling your plate, if this option doesn’t work, consider only using half of the large plate.
8. Know how to build your plate.
When it is time for the main course, take a minute to observe the food options present. Once ready, start by filling a quarter of your plate with a lean protein source such as turkey, lean ham or fish. Next, move onto vegetables by filling half of your plate with various sides such as a salad, green bean casserole, or roasted carrots. Lastly, the remaining quarter of your plate is saved for your favorite carbohydrates, such as mashed potatoes or mac and cheese. This plan can help to keep a healthy mindset.
9. Savor each bite and slow down.
Take your time and savor each bite when eating! It takes time for your brain to recognize that you are full, so before grabbing a second plate, try waiting 15 minutes. A simple way to slow things down is to drink water between bites and continue to have a conversation with others throughout the meal.
10. Save food for leftovers.
Don’t feel like you must eat everything during that special holiday meal. Save your calories for the next day. One holiday meal could feed a family for several days. Keep portion sizes small to help you stay on track.
Remembering these tips over the next couple of months can improve your eating habits and promote a healthy mindset. Instead of just trying to “get through” the holidays, you will now be able to look forward to them and handle them with confidence!