BY VALERIE POIRIER

The holiday season is a time of joy, celebration, and, of course, an abundance of delicious food. With festive gatherings come the temptations of rich meals, sweets, and snacks that can make it challenging to stay on track with healthy eating. However, with a mindful approach, it’s possible to enjoy the holiday season without feeling deprived or overindulging. Here are some practical tips to help you navigate holiday eating while still having fun.

LET GO OF THE “ALL OR NOTHING” MINDSET

One of the most common pitfalls during the holiday season is adopting an “all or nothing” mindset. Some people indulge in everything from Thanksgiving to New Year’s, promising themselves a strict reset come January. Others stick rigidly to their diets and miss out on the pleasures of the season, often feeling frustrated or deprived.

This all-or-nothing approach sets you up for disappointment and setbacks. Rather than swinging between extremes, try embracing the 80-20 rule. This approach allows you to prioritize nutrient-rich, whole foods 80% of the time, while enjoying indulgent holiday treats the remaining 20%.

By building flexibility into your eating plan, you allow yourself room to enjoy the festivities without guilt. The key is moderation.

PRIORITIZE NOURISHMENT WITH REAL MEALS

The holiday season often brings a constant flow of treats, cookies, cakes, and candies that are hard to resist, especially when they’re readily available on the counter or at gatherings. However, it’s important to remember that treats aren’t a substitute for real meals. Skipping meals or reaching for sweets first can lead to overeating later in the day and can make you feel sluggish.

Instead, prioritize well-balanced meals that include all three macronutrients: protein, fat, and complex carbohydrates. These nutrients will keep you satisfied for longer periods and support your body in dealing with the influx of less nutrient-dense holiday foods.

Here are a few simple meal ideas to keep you nourished:

Breakfast

• Eggs with avocado and fresh fruit

• Chia pudding made with unsweetened almond, cashew, or coconut milk, or whole organic milk

• Plain Greek yogurt with fresh berries and a drizzle of honey or pure maple syrup

Snacks

• Raw nuts

• Fresh veggies with hummus dip

• Raw, grass-fed cheese

Lunch and Dinner

• A large salad topped with lean grilled protein (chicken, tofu, salmon)

• Lettuce wraps with your favorite lean protein

• A balanced plate of lean protein, non-starchy vegetables, and, if you’re physically active, a small portion of healthy starch like sweet potatoes or white rice.

Staying mindful of your meals throughout the day helps curb the desire to overindulge in sweets and snacks. If you’re eating regular, well-balanced meals, you’re more likely to feel satisfied and in control.

MAKE SMARTER DRINK CHOICES

Alcohol tends to flow freely at holiday gatherings, and sugary cocktails are often in abundance. While it’s fine to indulge, it’s smart to be mindful of your choices. Sweet drinks can add unnecessary sugar to your day and may leave you feeling worse the next morning.

Instead of sugary cocktails, opt for simpler drinks like wine or tequila mixed with sparkling water and a splash of lime. These choices are lower in sugar and are generally less processed than mixed drinks. It’s also a good idea to alternate between alcoholic beverages and water to stay hydrated and avoid overdrinking. This will help you stay balanced and prevent overindulging in both food and drink.

Remember, the goal is to enjoy the moment, not to overdo it. Drinking slowly and savoring your drinks helps you stay in control while still partaking in the holiday fun.

DON’T FORGET EXERCISE AND SLEEP

The holidays can be a whirlwind of activity, but it’s essential not to let exercise and sleep fall by the wayside. Regular physical activity not only helps balance out the extra food but also boosts your mental health, reducing stress and combating seasonal depression.

Even if you don’t have time for long workouts, small moments of movement throughout the day can make a big difference. A brisk 10-minute walk after a meal can improve digestion and mood. Or try a quick at-home workout in the morning to get your energy levels up before the day’s events. Anything that gets your body moving counts — whether it’s walking, yoga, or dancing to your favorite holiday tunes.

In addition to exercise, prioritizing sleep is crucial during the busy holiday season. A consistent bedtime routine will help improve both the quality and quantity of your sleep, giving you the energy you need to tackle your holiday to-do list. Proper rest is also important for managing your appetite, as lack of sleep can increase cravings for sugary and high-carb foods.

BE MINDFUL AT THE SNACK TABLE

One of the biggest temptations during holiday parties is the snack table, where endless bowls of chips, nuts, and appetizers can lead to overeating before the main meal even arrives. The key here is to be mindful of your portions and choices.

Mindless eating often happens when we linger by the food table. By moving away, you can avoid the temptation to continue picking at snacks throughout the night.

PLAN AHEAD AND STAY PREPARED

One of the best ways to avoid overindulgence during the holidays is to plan ahead. If you’re attending a holiday party, bring a healthy dish or dessert to share. This ensures that you’ll have at least one option that aligns with your goals. For example, a vegetable platter with a tasty dip, a hearty salad, or a sugar-free dessert can be a hit with guests while also keeping you on track.

Also, consider eating a small, balanced meal before you go to a party. This will prevent you from arriving hungry and overloading your plate with less nutritious options. By going in with a plan, you can better manage your choices without feeling deprived.

PRACTICE GRATITUDE AND MINDFUL EATING

During the holiday season, it’s easy to focus on the food, but taking a step back to appreciate the bigger picture can make a huge difference. Holidays are a time to connect with loved ones and create lasting memories. Practice gratitude for the people and experiences around you, and use that mindset to approach food with mindfulness.

When you sit down for a holiday meal, take the time to savor each bite. Eat slowly, enjoying the flavors and textures of your favorite dishes. By being present and mindful, you’ll find that you’re more satisfied with less and more aware of when you’ve had enough.

In the end, the holiday season doesn’t have to be a time of stress or guilt when it comes to food. By adopting a balanced approach, you can enjoy all the festivities without sacrificing your health. The key is to practice mindfulness, plan ahead, and allow yourself the flexibility to indulge in moderation.

After all, the holidays are about joy, celebration, and creating memories. So go ahead, savor that slice of pie, enjoy the company of loved ones, and take care of yourself along the way!