Plan in advance
The foundation of healthy holiday meals starts with good planning. If you’re hosting a holiday party, try to design a menu with a variety of nutritious options. Sanaa Abourezk, owner of Sanaa’s Gourmet Mediterranean shares some great tips to kickstart your planning for healthy holiday eating:
“When hosting a dinner, plan your menu a couple of weeks before your event. Serve healthy appetisers that can be served at room temperature so you don’t have to worry about warming it up which helps you to relax and enjoy your own party. Some choices for the appetizers include mixed nuts, a tray of cheese and fruits and a few spreads like hummus or olive tapenade with pita chips.
If you are invited to a party the best advice I can give you for a healthy, guilt-free and enjoyable evening is to never ever go hungry. I always eat a good-sized salad – olive oil and lemon dressing of course – before I attend any party; when I arrive at the party, I enjoy the conversation and select a healthy option and portion for my main dish.”
Chef Mel, “The Happy Chef”, also has some great advice to help you navigate holiday party eats shared from her Eat Yourself Sexy QUICKIES Cookbook:
“My best tips for remaining health conscious during holiday dinners? Life is way too short to deny yourself these precious moments, so definitely look forward to these happy events. But go in with a plan. Dinner parties are great but beware of arriving starving. I know this because I did this recently when I hadn’t eaten all day, so when I arrived, I hit the pâté and crostini way too hard and then had regrets. Maybe have a light, high-protein snack or a protein shake so that you are in control when you get there.
Dessert on the menu? Ask yourself if you HAVE to have dessert. You could probably say no and feel accomplished afterwards. But if it’s worth it, enjoy every mouthful and just clean up your eating over the next few days and opt for a coffee or a herbal tea instead. I always have some dark 85-95% chocolate stashed for moments when I have to have dessert. Remember, every little bit adds up. Reduce your portion sizes and don’t eat until you’re feeling stuffed and over-full.”
When searching for healthy holiday eating tips, make a note to focus on balance: Choose a variety of proteins, vegetables, and whole grains while limiting high-calorie indulgences. Having a plan in mind will keep you from getting overwhelmed by the spread and allow you to make healthier decisions on the spot.
Drink water, start light, and eat slowly
I advise people try the following steps when attending holiday parties with unlimited buffet tables:
- Drink a tall glass of water before even considering what’s on offer. Often, we mistake thirst for hunger. The water will take the edge off your appetite, helping you make more mindful food choices.
- Start with the lighter foods first. Fill your plate with salad, vegetables, crudités, sun-dried tomatoes, olives, and breadsticks. Sit down and enjoy this before you go for your next plate full of food. That way you’ve already curbed your hunger before you reach for the more calorific items.
- Slow down your eating. Take smaller mouthfuls, chew your food slowly, and put your cutlery down in between. Eating more mindfully helps you keep an eye on your portion sizes.
- Plan ahead when eating out – take a sneak peek at the menu in advance.
Avoid “standing snacks”
One of the biggest pitfalls at holiday parties is standing around with finger foods or bowls of chips. These types of snacks can be easy to overeat because you’re not sitting down to a full meal, and you might not be fully aware of how much you’re consuming.
Temptation and snacking constantly is easy if you’re in arms reach. Make a small plate of whole foods, high in protein and stick to it. Research suggests that we eat more mindlessly when we’re standing up, so take your food on a plate, sit down and savour it. Avoid overfilling your plate, the more you see the more you tend to eat! To avoid mindless snacking, position yourself away from the snack tables or opt for healthier choices, like veggie platters, nuts, or hummus.
For more on avoiding holiday weight gain, check out my instagram post here.
Substitute healthier ingredients in traditional dishes
While traditional dishes are a staple in many holiday celebrations across the globe, our holiday favorites are sometimes chock-full of unhealthy ingredients that don’t align with our current health goals. Many classic holiday dishes can be made healthier with a few simple ingredient swaps, and though nostalgia may make it challenging to alter your favorite recipes, Ginny Mahar, FMCHC from Hypothyroid Chef shares some stellar advice to aid in redefining holiday food traditions:
“It’s OK to redefine holiday food traditions. The holidays don’t have to mean sacrificing your health for the sake of tradition. For those with dietary restrictions, traditional holiday meals can be loaded with ingredients that don’t work for our bodies. If the green bean casserole sparks bloating instead of joy, remember this: Every generation has the chance to update holiday traditions.
It’s okay to embrace fresh substitutes and alternatives that let you enjoy holiday flavors without compromise. Here are a few ideas:
- Looking for a holiday classic that tastes just like the real thing? Try these Gluten and Dairy-free Mashed Potatoes and Gravy.
- Ready to give those green beans a makeover? Try these Sheet Pan Green Beans with Mushrooms and Bacon or this option with Sun-dried Tomatoes, Garlic & Almonds
- Switch up that boozy, dairy-heavy eggnog for a fresh and festive mocktail.
Or explore this list of 25 Healthy Holiday Recipes that everyone will love!”
Don’t be afraid to redefine tradition this holiday season! Small changes like these allow you to enjoy all your favorite holiday flavours without the excess calories and fat that often come with traditional recipes.
Prioritise fibre and protein, and pause between courses
One of the top healthy holiday eating tips is to include plenty of fibre and protein, and slow down and savour your healthy holiday meals. Bethany Ferguson from Bethany Ferguson Food Styling has great tips for staying on track during the holidays, and recommends “filling up on protein (such as lean turkey meat) and plenty of vegetables during the holiday feasts which are low on calories, but high in fibre, vitamins, and minerals. This will ensure you don’t feel like you’re missing out but will keep you satisfied. Also, eating a healthy breakfast such as a bowl of oats or high protein yogurt with fresh fruit will stabilise sugar levels and stave off increased appetite later in the day.”
If you’re vegan, mixing your protein sources is a good idea. Eating enough protein will help to fill you up. Check out my VVPC plate to help you be more mindful of getting enough protein and fibre.
Stave off the guilt and just enjoy the festivities
One of the most important aspects of enjoying healthy holiday meals is not letting guilt resulting from overindulgences ruin your experience. Alex Hoffman, CMO at PlantX, has some words of wisdom to help keep your mind free of guilt after enjoying some holiday treats:
“At VEG House, we believe that the best way to stay health-conscious during the upcoming holiday dinners is to treat yourself without feeling any guilt. Indulging occasionally is human nature, and stressing about it can be just as unhealthy as enjoying some less-than-healthy foods once in a while. However, we do believe that adding extra vegetable side dishes to your meal is important to feel satiated and reduce any feelings of guilt. At the same time, we love incorporating our Little West cold-pressed juices into cocktails, so you get the benefits of fruits and vegetables while letting go.”
If you indulge in a dessert or a glass of wine, don’t beat yourself up. Focus on the joy of the season and the company of your friends and family. The holidays are about creating memories, and food should be part of that experience—not a source of stress or guilt.
Remember, it’s about adding nutritious options to your plate, not restricting yourself. Savour the flavours of the festive season and be mindful of your portion sizes to help you stay on track.
