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Holidays & Health

Holiday food and health can be a challenging balance. The holiday season is often associated with indulgent and calorie-rich foods, which can lead to overeating. However, it’s possible to enjoy holiday meals and festivities while maintaining your health and well-being. With these tips and swaps, lean into your holiday celebrations with confidence and excitement to help you stay on track.

Tips for Navigating Food and Health During the Holidays

  • Practice moderation: Enjoy your favorite holiday treats in moderation. Savor smaller portions and avoid going back for seconds or thirds.

  • Prioritize balance: Try to maintain a balanced diet during the holiday season. Focus on filling half of your plate with vegetables, like a simple salad or roasted mixed veggies.

  • Stay hydrated: Drink plenty of water throughout the day to help control your appetite and prevent overeating.

  • Plan ahead: If you have holiday parties or gatherings, eat a healthy snack or meal before attending.

  • Mindful eating: Pay attention to what you eat and how much you’re consuming. Eat slowly, chew your food thoroughly, and savor the flavors.

  • Choose healthier options: Look for healthier alternatives to traditional holiday dishes.

  • Be active: Incorporate physical activity into your holiday routine.

  • Manage stress: The holiday season can be stressful, and stress can lead to overeating. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to help you stay in control of your eating habits.

  • Support and accountability: Consider sharing your health goals and concerns with a friend or family member.

Traditional Food Changes

  • Turkey- Use olive oil instead of butter to cook your turkey. Also try not eating the skin that adds saturated fat which can effect cholesterol/lipid levels.

  • Casseroles- opt for mixed roasted veggies tossed in olive oil with your favorite seasonings/herbs.

  • Greens- Try adding a leafy green side salad with a light vinaigrette dressing.

  • Stuffing- Use quinoa as the base of your stuffing in place of breads, which will increase the protein and fiber content.

  • Desserts- Substitute fruit in place of pies, cobblers, or cookies. Think berries drizzled with a little bit of honey, apples sautéed with cinnamon and a dash of maple syrup.

  • Rolls- Choose a whole grain/whole wheat roll or choose to forego rolls altogether saving room for other yummy holiday treats.

  • Appetizers- Snack on veggies sticks with hummus, handful of unsalted nuts, roasted chickpeas, edamame, fresh fruit.


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