Maintaining a Balanced Diet Through the Holiday Season

The holiday season is a time for joy, togetherness, and celebration. It's also a time when many of us are tempted by an abundance of delicious and often indulgent foods. And while it's essential to savor the flavors of the season, it's equally important to maintain a balanced diet to support your health and well-being.

Both my own and my husband's families go all out for Thanksgiving and Christmas. Numerous pies, casseroles (sweet and savory), all of the potato and pasta dishes, turkey, ham, stuffing, and lots of cornbread and dinner rolls. Then there are the drinks; sweet tea from the southern family members, unsweet from the northern, apple cider, sodas, juices, wine, spiced wine, and a little something stronger.

Temptation is everywhere.

And that's OKAY.

But it doesn't mean that we are obligated to overindulge, and consume until our clothes can't fit, our bodies are bloated, and we feel miserable.

Here's a comprehensive guide to help you navigate the holiday season without sacrificing your nutrition and fitness goals, without overindulging, while still enjoying the delicious foods we have all come to know and love this season.

1. Plan Ahead

Before heading to holiday gatherings, have a nutritious snack to curb your appetite. For instance, you can enjoy a Greek yogurt with berries or a handful of almonds. Protein-packed snacks are perfect for long term satiety and energy.

2. Practice Portion Control

When serving yourself, use the "two-thirds rule." Fill two-thirds of your plate with vegetables, and the remaining third with protein and a starch, such as turkey and a small scoop of mashed potatoes.

3. Fill Up on Veggies

Load your plate with fiber-rich vegetables like broccoli, carrots, and Brussels sprouts. These not only add color to your plate but also keep you feeling full.

4. Stay Hydrated

Keep a water bottle with you throughout the day. Aim to drink at least eight - 8oz glasses of water daily, and especially before a big holiday meal. Not only does this help keep you hydrated, it also nourishes your skin, helps to flush out the body, and keeps your mind clear as you navigate your holiday gatherings.

5. Mindful Eating

Savor each bite and eat slowly. Put your fork down between bites to ensure you're paying attention to your body's hunger and fullness cues. This is an excellent opportunity to catch up with loved ones, and sip on your water.

6. Limit Sugary Drinks

Want that soda feel without all of the sugar or artificial sweeteners? Opt for sparkling water with a splash of fresh lemon or lime instead of sugary cocktails. This not only saves on empty calories but also keeps you refreshed. Still want that special holiday beverage? That's OKAY, it's all about indulging in moderation. Have a drink or two, and keep up with your water after each one.

7. Choose Lean Proteins

November and December are PACKED with protein options; when enjoying holiday meats, select lean cuts like skinless turkey breast or roast chicken. These options are lower in saturated fats which help to prevent that "puffy" feeling.

8. Healthy Swaps

If you are the lucky one who gets to cook or bake, make healthier substitutions. For instance, replace butter with applesauce in your holiday dessert recipes to reduce saturated fat, and Greek yogurt instead of sour cream.

9. Stay Active

Don't skip your regular workouts during the holiday season. Make it a family activity by going for a brisk walk after a holiday meal or organizing a group hike. Need some time for yourself? Local gyms typically have a day pass (call ahead!), and parks often are a little empty allowing you to breathe the fresh air and invigorate your body through movement.

10. Supportive Community

Share your health goals with your friends and family. You can even make a healthy potluck or set fitness challenges together, like a post-holiday fun run (OR walk).

Remember, it's all about balance, not deprivation. You can indulge in your favorite holiday treats in moderation while making mindful choices to support your health. These tips, along with a supportive community, will help you enjoy the holidays while maintaining a balanced diet and staying on track with your goals.

This holiday season, celebrate with the gift of health and well-being. Follow these tips and be mindful of your choices, you can savor the flavors of the season without compromising your nutrition goals.

Here's to a healthier and happier holiday season,

Cheers!