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In this article:
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One of the best ways to eat healthy during the holidays is to follow the MyPlate guidance: Fill half your plate with fruits and vegetables, a quarter of your plate with grains and the rest with lean proteins.
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When you’re at a holiday event, follow the 80% rule: Stop eating when you are just 80% full.
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Holiday celebrations often include a toast or two. Keeping drinks moderate — no more than two per day for men and one or fewer for women — can help you feel your best and stay on track with your healthy habits.
Eat healthy during the holidays without sacrificing enjoyment
Did you read the headline for this article and laugh?
You might be thinking that healthy eating during the holiday season is an impossible task. Between all the holiday parties that take place in November and December, it seems like gaining at least 10 pounds is unavoidable at this time of year.
That’s not exactly true, according to Megann Karch, RDN, CD, a registered dietitian at Providence Swedish Cherry Hill Campus in Seattle, Washington. While the holidays probably aren’t going to be the healthiest time of the year for you, there are still opportunities to make good choices and eat healthy dishes. Read on for holiday nutrition tips and ideas on how you can enjoy holiday meals and delicious foods without guilt.
Why healthy holiday eating matters
Some people throw caution to the wind and decide they don’t mind having a “cheat day” — or 30 — during the holidays. The problem with that approach is that it could not only affect your physical health, but also your mental and emotional well-being.
Holiday eating stress can have long-lasting effects that stretch through the rest of the year. The key, then, is to enjoy yourself while not sabotaging your long-term health goals.
Use MyPlate to guide festive meals
Karch encourages you to use the U.S. Department of Agriculture’s MyPlate as a guideline for your eating habits — even during the holidays. MyPlate is the updated version of the food pyramid, and serves as the official symbol of the five food groups.
MyPlate includes the following components:
- Fruits and vegetables – Guidelines say you should fill half your plate with fruits and veggies.
- Grains – Fill a quarter of your plate with grains — particularly whole grains.
- Proteins – Reserve a quarter of your plate for protein, such as turkey at Thanksgiving.
- Dairy – Dairy is considered separate from the “plate” because you can drink a glass of milk with your holiday meal. The best choices are low-fat or fat-free dairy products.
Mindful eating strategies
Even when you’re being careful about the MyPlate components, it’s still easy to get carried away when there are so many good foods available at a party. The best way to combat that is to use smaller plates, eat slowly and wait a few minutes before going back for seconds.
At a buffet, for example, Karch suggests taking enough of each dish for just two or three bites. “Then, you’ll have room to try all the different things,” she says.
Another approach is to observe the 80% rule: Stop eating when you’re 80% full — not 100% full. That 20% gap could mean the difference between eating mindfully and overeating.
The National Institute of Diabetes and Digestive and Kidney Diseases is a great resource to consult if you want to get an idea for how much you should be eating for your height, weight and gender. It can also help you plan for holiday eating without overeating.
Mindful beverage choices and hydration
It’s important to remember that food is not the only potentially unhealthy thing you could put into your body at a holiday party. The Centers for Disease Control and Prevention (CDC) recommends that men limit themselves to two alcoholic drinks or fewer per day, and women limit themselves to one drink or fewer.
“Frankly, alcohol is a toxin, and it’s hard for your body to deal with it on top of overeating and feeling the stress of the holidays,” says Karch.
Karch also suggests you limit the amount of sweetened drinks you consume, such as hot apple cider, hot chocolate and punch. Flavored seltzer water is a good choice; even if it has a splash of juice or punch in it for more flavor, it’s better than drinking only juice. You can add a garnish to make it feel fancier, like a mocktail.
Holiday eating and diabetes considerations
MyPlate guidelines say you should fill half your plate with fruits and veggies. But of course, that changes for people with diabetes.
“People with diabetes have to monitor their blood sugar and the number of carbohydrates in every meal,” says Karch, “so they should pay special attention to starchy vegetables like corn, sweet potatoes and mashed potatoes. Really, what that means is that a quarter of your plate is starchy or sugary plants such as fruits and potatoes, and a quarter is non-starchy vegetables, such as lettuce, carrots or green beans.”
When holiday eating becomes overwhelming
Some of the worst food temptations are at holiday parties. Karch’s most important piece of advice? Don’t show up hungry.
“When people don’t eat for hours, they think they are saving their calories for the party,” Karch says. “But if you have not properly nourished your body leading up to this event, you’re less likely to make good decisions. Instead, eat normal meals so you’re not starving by the time you arrive.”
As you read all the above advice, you may feel as though healthy holiday eating will put a damper on your celebrations. That doesn’t have to be true, Karch says.
“Nobody’s perfect with their holiday eating,” she says, “but people should at least have some awareness of what they are putting into their bodies.”
Holiday eating made easy: Answers to common questions
Q: What is a healthy plate for holiday meals?
A: Use MyPlate guidelines: half fruits and vegetables, a quarter whole grains, a quarter lean protein — plus choose healthier drinks and mindfully enjoy desserts.
Q: How can I enjoy holiday foods without overeating?
A: Start with a balanced breakfast to curb hunger, eat slowly, use smaller plates and pause 20 minutes before going for seconds.
Q: What’s the 80% rule for holiday eating?
A: Stop eating when you’re 80% full — this small pause can help you make healthy choices without overindulgence.
Q: How do I manage holiday eating with diabetes?
A: Fill half your plate with non-starchy vegetables, limit starchy sides like potatoes, and balance carbohydrates with protein and fiber for better blood sugar control.
Need a little help getting your nutrition on track before the holidays? Schedule an appointment with a Providence Swedish registered dietitian today.
Contributing caregiver
Megann Karch, RDN, CD, is a registered dietitian at Providence Swedish Cherry Hill Campus in Seattle, Washington.
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Related resources
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How you can beat stress eating
A healthier you in the new year
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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