6 Dos and Don’ts to Enjoy the Holidays Without Adding Unwanted Weight

Every holiday season, seasonal treats surround us—at the grocery store, parties, and even work. With so many once-a-year goodies in reach, it’s easy to overindulge. The American Heart Association found that 69 percent of people had trouble prioritizing healthy eating during the holidays. And for those dealing with chronic illnesses like diabetes or high blood pressure, the holiday season can be especially challenging. 

Dietitian nutritionist Robert Hildebrandt, MBA, RDN, CDCES, from the Diabetes Management Center at Southern Ocean Medical Center, shares six dos and don’ts for enjoying the festivities without putting your health at risk.

Do Bring a Healthy Dish to Pass 

There’s a good chance the menu at a holiday gathering will be heavy on high-calorie foods and sweet treats, leaving you with few nutritious options. If you’re stuck in this situation, enjoy in moderation and skip extra carbs like bread. 

Alternatively, bring a dish or two of something healthy, like a salad or lean protein. Your host will thank you, and so will others looking to make healthy choices.

Don’t Waste Your Appetite on Apps and Snacks 

At holiday gatherings, people tend to gather around a buffet table, appetizer tray or charcuterie board. Even if you’re not hungry, these delicious displays can tempt you to graze and unintentionally overeat. Then, if a main course is served, you may feel obliged to eat more even if you’re already full. Avoid this scenario by skipping the appetizers and socializing with family and friends instead. 

If you can’t resist, look for healthy options such as shrimp cocktail and other meats (not fried) and vegetables. Skip or limit sauces, and be aware of pre-packaged, frozen appetizers, which tend to be ultra-processed and high in salt.

Don’t Drink Your Calories 

Alcoholic beverages, egg nog and specialty coffee drinks are a sign of the season but loaded with calories and added sugar. Alcohol can also lower your inhibitions, resulting in overeating. 

Still want to indulge? Try swapping the alcohol for seltzer or plain water with seasonal fruit, such as apple slices or berries. Or enjoy a cup of tea with chai herbs or a cinnamon stick. 

Do Limit Sweets 

Desserts and treats should be occasional, not everyday indulgences. If you decide to indulge, limit yourself to one small portion of your favorite sweet. Watch out for cookies; they may be small, but the calories, sugar and fat in them can add up to more than a piece of cake or pie. Fruit is always a good alternative to added-sugar dishes.

Don’t Turn the Holidays Into a Week-Long Feast

Leftovers, pies, cookies, and other indulgent treats often linger for days after a holiday, turning what could be a one-day celebration into a week-long feast. This habit can cause you to consume far more calories, sugar, and fat than you intend. 

Be mindful of portion sizes when eating leftovers. Try freezing them in individual portions for future meals. If you’re hosting, encourage guests to take home food. If you’re attending an event, politely decline when offered a plate of sweets to go. By limiting indulgences to the holiday, you’ll set yourself up for a healthier, more balanced week. 

Do Get Creative

Small food and drink swaps for healthier options will go a long way. Enlist a buddy, such as a friend or family member, to support you during this time. And mix it up; holiday fun isn’t just about eating and drinking. Playing games, going for a walk, looking at old photos and catching up with friends and family are all great ways to connect. When the season is over, and you are ready to start a new year feeling great, you’ll be glad you made these small adjustments. 

Next Steps & Resources:

• Meet our source: Robert Hildebrandt, MBA, RDN, CDCES
• Find a doctor online or call 800-822-8905.
• Learn more about gastroenterology and nutrition at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.