Between holiday get-togethers, office parties, and family reunions, November and December may be the most challenging time of the year to eat healthy. You may have less control over what dishes are being served and more temptations to sample every dish at a potluck or holiday feast. While everyone deserves the occasional indulgence, it’s important to maintain your nutritious eating habits through the holidays.

Stick with what works

The Harvard Medical School offers simple tricks to enjoy holiday meals while keeping your health in mind. One sensible suggestion is to maintain your regular dining habits as much as possible. Don’t skip meals with the idea of filling up at a larger meal later in the day. Keep up a consistent diet of nutritious foods to prevent feelings of hunger than can lead to unhealthy overeating.

The National Institutes of Health recommends eating a healthy breakfast to prevent overeating later in the day. You will feel full longer when you eat fiber-rich fruits and vegetables. Eating slowly can also give you a chance to recognize when you’re full and that it’s time to put the fork down. It can take 20 minutes or more for your body to tell your brain that it is full.

Simple dining hacks

One simple trick to encourage sensible portions is to use smaller plates at big meals. We have all been trained to eat everything on our plates and using an 8” plate instead of a 10” plate can make that task easier and healthier.

What goes on that plate is where the 75/25 rule comes into play. This handy guide divides the plate into quarters. Fill three quarters with vegetables and one quarter with lean protein. A variation on this idea is to fill half the plate with vegetables, a quarter with starches, and a quarter with lean protein. You can ensure there will be at least one tasty vegetable dish at every potluck by bringing it yourself. If you’re looking for ideas, try this Mediterranean Roasted Vegetable dish.

Remember that what you drink can be as nutritious or unhealthy as the foods you eat with a knife and fork. Hot chocolate, eggnog, and soft drinks can have as many empty calories as a candy bar. Alcoholic beverages can be especially high in calories.

Modify your recipes

UC Davis Health suggests modifying holiday recipes for a healthier holiday meal:

  • Limit gravies and cream sauces.
  • Cook stuffing in a separate dish from the meat.
  • Serve potatoes, yams, and vegetables plain instead of in casseroles.
  • Use the natural sweetness of fruit in baked treats to reduce the amount of sugar.

There are many factors that influence how we eat through the holidays. Social activities, emotional highs and lows, and a lack of exercise can throw us off our comfortable routine. Short, overcast days can lead to seasonal affective disorder. Counteract the challenges of the season with daily activities that encourage healthy eating, help with digestion, lower stress, and lead to a good night’s sleep. Food is just one factor that impacts overall health and wellness.

Kinwell is here for you

If you need care this holiday season, Kinwell offers in-person and online care. Established patients can schedule an appointment through their MyChart account. New patients can book at their nearest clinic, or by calling 833-411-5469. And if you are managing weight-related health conditions, consider Kinwell’s Intro to Lifestyle Medicine program. New sessions are starting in January for groups of patients interested in adopting healthy eating habits.