Enjoy the flavors of the season without derailing your health with these simple strategies
The holiday season brings joy as we gather with loved ones for festive activities and meals. But the multiple celebrations between Halloween to New Year's Day can make it tough to maintain a healthy lifestyle. Adopting some simple habits and planning ahead can help you prioritize nutritious eating, staying active and other healthy habits.
According to Claudia Gonzalez, MS, RDN, a dietitian and author based in Miami, making wise food choices during the holiday season not only benefits your heart, but also supports your immune system, which can help you fight off illnesses like the flu, COVID-19 and RSV.
Healthy holiday food choices (PDF) can contribute to heart health and keep your calories under control. Here are some key steps you can take to eat better this holiday season:
Power up your plate
Put vegetables, fruits, whole grains, and lean proteins such as fish and skinless poultry on your plate. Also use nontropical vegetable oils, such as olive and canola oil, when cooking. Research shows these foods are associated with better heart health.
Limit foods high in saturated fat, such as fatty meats and full-fat dairy, as well as salty foods and sugary drinks and sweets.
Gonzalez says, “There are so many condiments that we can use instead of salt.” She recommends using basil, cilantro and other green leafy herbs for flavoring.
And, she says, if you're not usually one to indulge in sugary treats, it's perfectly fine to savor a slice of Thanksgiving pumpkin pie or the occasional Christmas cookie. However, if you indulge in high-calorie desserts often, consider a year-round eating plan focused on the nutrient-dense foods our bodies need.
According to Gonzalez, the foods that are most beneficial for both heart health and immune support include red bell peppers, garlic, broccoli, ginger, almonds, papaya and kiwi. She also recommends substituting spinach for lettuce in salads or using garlic as a condiment, possibly blending it with olive oil for seasoning whole-grain French bread.
Set yourself up for success
When you're going to a potluck dinner or any other holiday event, volunteer to bring a dish. That way you can create a festive, heart-healthy item to share.
You also can practice mindful eating. Consider incorporating portion control and a slower eating pace into your strategy to avoid feeling overly full and guilty after a holiday meal. Start your meal with lighter choices such as a salad or a broth-based soup to help manage your overall calorie intake.
Savor each bite’s flavor and texture. Take your time, and your brain will get the message you are satisfying your hunger. When the entrée arrives, you may not eat as much. “Listen to your body,” Gonzalez said.
Drink less alcohol and stay hydrated
Alcoholic beverages tend to flow more frequently during the holidays. Remember alcohol contains calories and sugars and can increase your appetite, all of which may sabotage a healthy eating plan. Moderation is key.
The American Heart Association suggests no more than one to two drinks per day for men and one for women. Consider enjoying non-alcoholic, sugar-free beverages like sparkling water at holiday events.
Drinking enough water is important for our bodies and a healthy lifestyle, Gonzalez noted. Drink water throughout the day to stave off symptoms of dehydration, such as a dry mouth, extreme thirst and fatigue or dizziness.
Staying active during the holidays
Physical activity is key to good overall health. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week, of a combination of both. Adults should also do at least two days of muscle-strengthening activities each week.
Keeping your normal exercise routine up during the holidays can be challenging, between the weather changes and social obligations filling your calendar. But, keeping yourself moving doesn’t have to be complicated. You could simply go for a walk as you catch up with the friends and family you are spending time with for the holidays. Or, you can find a nearby community center, gym or even stream an exercise video, and start moving.
As the holiday season approaches, remember that adopting these healthy habits can not only help you enjoy the festivities with peace of mind but also set the foundation for a year-round commitment to your health and well-being. By making mindful choices in your diet, managing portion sizes and staying active, you can savor the joy of the holidays while keeping your health a top priority.
