If you’re trying to eat healthier, the end of the year can feel like running a gauntlet. Before you’ve finished the Halloween candy, here’s the Thanksgiving table, laden with all your favorite foods. Then it’s Christmas party season, with cookies and cocktails everywhere you turn. Throw in some latkes and New Year’s Bowl game nachos, and you might have blown your eating plan for two months straight. But it doesn’t have to be this way. With these tips, you won’t need to start over on January 1.
Make a Plan and Stick to It
Having a plan in advance of large holiday gatherings and parties can help you avoid binges. Strategies to try, depending on the event, include:
- Bring your own healthy dishes to share. Take a vegetable tray, salad or low-sodium side dishes to Thanksgiving so you’ll know there’s something healthy to fill your plate.
- Don’t skip breakfast or lunch before big holiday meals. Chances are, you won’t save calories; you’ll just eat more because you’re hungry.
- Pass on the second round of drinks. Not only is alcohol high in calories, it can interfere with your ability to determine if you’re really hungry.
- Snack before you go. Eating fruits and vegetables or high-protein snacks such as hummus or boiled eggs at home before heading to an event will make the buffet less tempting.
- Try eating mindfully. Eat slowly and really focus on enjoying your food. Wait 20 minutes after a big meal before going for seconds to ensure you’re still hungry.
Stay Active All Season
Regular physical activity is just as important as a healthy diet. Finding ways to stay active, even during busy times of the year, can help prevent holiday overeating.
- Get the family involved. Take a walk after dinner or play a game of touch football before watching the game on TV.
- Make a workout plan on the road. If you’re traveling to see family, choose a hotel with a fitness center or find a park near your in-laws’ home where you can walk every morning.
- Think of exercise as “me time.” Working out is a great way to burn off stress, anxiety, and calories. Spending 30 minutes at the gym or on a stroll with your favorite podcast will help you restore calm during the chaos of the season.
A Little Indulgence Is OK
Holiday events only come once a year, and there’s nothing wrong with indulging in your favorite holiday treats. The key is to keep portions small and balance out the extra sugar and fat at one meal with extra-healthy eating the next day or an extra trip to the gym. Remind yourself that holiday foods aren’t going anywhere, and you don’t have to eat them all at once.
Don’t Beat Yourself Up
If you fall off your eating plan for a couple of days—or a couple of weeks—don’t let yourself become overwhelmed with guilt and shame. The worse you feel about yourself, the easier it is to give in to old habits. Changing your lifestyle is hard, and it takes time. Talk to your UMMS primary care provider about your struggles sticking to a healthy diet and any challenges like high blood sugar or weight gain. You may also benefit from seeing a registered dietitian.
More to Read
- 5 Ways to Stay Active in Winter
- Break the Cycle of Seasonal Affective Disorder (SAD)
- Preventing Low Back Pain During the Holidays
- Following a Diabetes-Friendly Meal Plan Over the Holidays
- COPD Holiday Tips: Avoiding Health Risks to Enjoy the Season
- Healthy Alternatives for 4 High-Calorie Holiday Food Favorites
- Not Feeling the Holiday Joy? See Our Tips for Keeping the Holidays Merry.
Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program.
