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10 Healthy Eating Habits for the Holiday Season: Eat Healthy and Stay Healthy

Healthy Eating Habits

Reviewed by

Dr Rajashri Sonti - Ayurveda Physician
Dr Rajashri Sonti - Ayurveda Physician

Published on December 30th 2024

What Are Healthy Eating Habits?

What are healthy eating habits?

During the holidays, it’s easy to get swept away by the abundance of food. However, maintaining healthy eating habits is crucial for your physical and mental well-being. As the famous nutritionist Ellie Krieger once said, “Food is not just fuel; it’s information. It talks to your DNA and tells it what to do.”

Healthy eating habits generally comprise eating a variety of meals, keeping hydrated, and watching portion sizes. By combining these practices into your regular routine, you may enjoy holiday-healthy eating without feeling guilty.

10 Healthy Eating Habits for the Holiday Season

Healthy Eating Habit 1: Practice Portion Control

Eating healthy habits - portion control

It’s tempting to overeat over the holidays, but exercising portion control can allow you to enjoy your favorite meals without going overboard. Start with a smaller portions of your favorite dishes. Use smaller plates to trick your brain into feeling satisfied with less food.

Julia Child, a renowned chef, said, 

“Everything in moderation, including moderation.”

So, don’t be scared to enjoy a little—just keep it in moderation!

Visual Portion Control Techniques:

  • Plate Method: Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains.
  • Hand Method: Use your palm to measure protein portions (about the size of your palm) and your fist for carbs (about the size of your fist).

Healthy Eating Habit 2: Stay Hydrated

holiday-healthy eating

During the holiday season, water becomes your most reliable companion. Staying hydrated not only helps you feel full but also keeps your energy levels up. Aim for at least 8 glasses of water a day, and don’t forget to swap out sugary drinks for water or herbal teas. 

Remember, as the famous author, Maya Angelou, said,

“Nothing will work unless you do.” So, make hydration a priority!

Creative Ways to Stay Hydrated:

  • Fruit-infused Water: Add slices of oranges, strawberries, or mint leaves to your water for a refreshing flavor.
  • Herbal Teas: Enjoy warm herbal teas like chamomile or peppermint, which can be soothing and hydrating.
  • Sparkling Water: Opt for sparkling water with a splash of juice for a fizzy, festive drink without the added sugars.
  • Keep a water bottle handy, and aim to drink a glass of water before meals and alcohol.

Healthy Eating Habit 3: Mindful Eating

holiday-healthy eating - Mindful eating

Mindful eating is all about being present while you eat. Take time to enjoy each mouthful and pay attention to your body’s hunger and fullness cues. This habit might help you appreciate your meals more and avoid overeating. 

Remember what Mindfulness Guru Jon Kabat-Zinn said: 

“Wherever you go, there you are.

So be present at the table!

Techniques for Mindful Eating:

  • Eliminate Distractions: Turn off the TV and put away your phone while eating., as it can lead to overeating.
  • Engage Your Senses: Notice the colors, textures, and flavors of your food.
  • Reflect on Your Food: Think about where your food comes from and the effort that went into preparing it.

Healthy Eating Habit 4: Limit Sugary Treats and Processed foods

holiday-healthy eating - avoid sugar

While it is tempting to indulge in all of the holiday goodies (cookies, cakes, and candies), remember to restrict your sugar consumption. Instead, choose healthier options such as fruit-based sweets and dark chocolate

Jillian Michaels, a fitness coach, sensibly noted, 

“You don’t have to be extreme, just consistent.”

So, enjoy your sweets, but only in moderation!

Healthier Dessert Alternatives:

  • Fruit Salad: A mix of seasonal fruits like kiwi, pomegranates, and oranges.
  • Dark Chocolate: A few squares of dark chocolate (70% cocoa or higher) for a rich treat.
  • Yogurt Parfait: Layer Greek yogurt with granola and fresh fruit for a satisfying dessert.

Healthy Eating Habit 5: Stay Active

Eating healthy habits - stay active

Lastly, remember to keep moving during the holiday season! Going for a walk after dinner or hitting the gym can be a great way to stay active and support your holiday-healthy eating habits! 

As the Fitness Guru Richard Simmons once said, 

“The only way to get through the holidays is to keep moving!”

Fun Holiday Activities to Stay Active:

  • Family Walks: After a big holiday meal, gather the family for a walk around the neighborhood to enjoy the festive lights.
  • Dance Parties: Turn on your favorite holiday tunes and have a dance party in your living room.
  • Outdoor Games: Organize a friendly game of touch football or frisbee in the park.

Healthy Eating Habit 6: Choose Whole Foods

Eating healthy habits - choose whole food

Be selective with your choices. For holiday-healthy eating, sticking to whole foods is super important. These are foods that are pretty much untouched and loaded with good stuff. Consider fruits, veggies, whole grains, and lean proteins. Loading up your plate with these foods will keep you feeling good and full for a while.

Examples of Whole Foods:

  • Fruits: Apples, bananas, berries, and oranges.
  • Vegetables: Spinach, kale, carrots, and bell peppers.
  • Whole Grains: Brown rice, quinoa, oats, and whole grain pasta.
  • Lean Proteins: Chicken breast, turkey, fish, and legumes.

Healthy Eating Habit 7: Get Creative with Recipes

Eating healthy habits - creative recipes

The holidays are a perfect time to experiment with new dishes. Try replacing unhealthy ingredients with healthier options. For example, replace sour cream with Greek yogurt and white flour with whole grain flour. 

Recipe Swaps for Healthier Options:

  • Mashed Potatoes: Instead of using heavy cream and butter, try mashing cauliflower with garlic and a splash of olive oil for a lighter version.
  • Stuffing: Use whole grain bread and add plenty of vegetables and herbs for a nutritious stuffing.
  • Desserts: Substitute sugar with natural sweeteners like honey or maple syrup, and use almond flour instead of regular flour for a gluten-free option.

Healthy Eating Habit 8: Plan Your Meals Ahead 

Eating healthy habits - plan your meals

One of the most effective methods to maintain your eating healthy habits is to schedule your meals ahead of time. This means spending a little time each week deciding what you’ll eat, creating a shopping list, and preparing your meals. The phrase says, “Failing to plan is planning to fail.” So take a pen and paper and start planning the perfect holiday dinner!

Example of a Weekly Meal Plan:

  • Monday: Grilled chicken with sweet potatoes and green beans.
  • Tuesday: Quinoa salad with chickpeas, cucumbers, and feta cheese.
  • Wednesday: Baked salmon with asparagus and brown rice.
  • Thursday: Turkey chili with black beans and bell peppers.
  • Friday: Whole grain pasta with marinara sauce and a side salad.
  • Saturday: Holiday feast with lean meats, roasted vegetables, and a fruit platter.
  • Sunday: Leftover turkey sandwiches on whole grain bread with a side of carrot sticks.

Healthy Eating Habit 9: Include Healthy Snacks

Eating healthy habits - healthy snacks

Keeping nutritious snacks on hand might help you resist the temptation of eating harmful foods. Stock up on nuts, fruits, and yogurt to boost your energy and curb your cravings. 

According to Dietician Rachael Hartley,

“Snacking is a great way to keep your energy up and your hunger at bay.”

Healthy Snack Ideas:

  • Nuts and Seeds: Almonds, walnuts, pumpkin seeds, or sunflower seeds.
  • Fruits: Apples, bananas, or berries with a dollop of nut butter.
  • Veggies: Carrot sticks, cucumber slices, or bell pepper strips with hummus.

Healthy Eating Habit 10: Don’t Skip Meals

Eating healthy habits - do not skip meals

Skipping meals might contribute to overeating later, so make sure you eat often throughout the day. This will help you maintain a stable metabolism and high energy levels. First, low blood sugar impairs thinking. 

Importance of Regular Meals:

  • Breakfast: Start your day with a balanced breakfast that includes protein, healthy fats, and whole grains. Think scrambled eggs with spinach and whole grain toast or oatmeal topped with nuts and berries.
  • Lunch and Dinner: Aim for balanced meals that include a source of protein, healthy fats, and plenty of vegetables. For example, a grilled chicken salad with mixed greens, avocado, and a vinaigrette dressing.
  • Snacks: Incorporate healthy snacks between meals to keep your energy levels stable. A small handful of nuts or a piece of fruit can do wonders.

Bonus Tip: Watch Your Alcohol Intake

Alcoholic beverages are high in empty calories and can lower your inhibitions, leading to overeating. Choose lighter options like wine or spritzers, and alternate with water or non-alcoholic drinks. Avoid sugary mixers like soda or syrupy cocktails.

Conclusion

The holiday season is about celebrating and enjoying time with loved ones, it does not have to be filled with guilt and regret over food. You can enjoy the holiday season while prioritizing your health by implementing these ten eating healthy habits into your routine. Remember, it’s all about finding the right balance and making wise decisions. So, enjoy a bit, but don’t forget to nurture your body!

Frequently Asked Questions (FAQs)

  • What are some quick healthy eating habits I can adopt during the holidays?

Planning meals, staying hydrated, and practicing portion control are great starting points.

  • How can I resist unhealthy holiday treats?

Focus on healthier alternatives and practice mindful eating to enjoy treats in moderation.

  • Is it okay to indulge during the holidays?

Absolutely! Just remember to balance indulgence with healthy choices.

  • What are some healthy snack options for holiday gatherings?

Nuts, fruits, and veggie platters are excellent choices for healthy snacking.

  • How can I stay active during the busy holiday season?

Incorporate short workouts, take walks, or engage in fun holiday activities with family and friends.