Maybe in 2021, you decided to kick those pandemic pounds to the curb and finally found success with your resolution to eat healthier. You started planning out your meals and steering clear of fast food — and you feel better than ever. 

But now, the holidays are here. A time for family, friends…and lots of food. How can you keep up with those healthy eating habits while still enjoying the season?

Marlee Clemens, registered dietitian with Cempa Community Care, has some secrets to share. 

8 Tips for Healthy Eating

Whether you’ll be enjoying a few holiday parties or simply hosting family in your home, odds are that food will be involved. In many cases, the foods that come out for the holidays are more about comfort and appealing to the taste buds and less about what’s really good for us.

But you can still partake in all the holiday fun, while fueling your body in a healthy way. Start with these tips:

1. Don’t skip meals. When there’s a party on your calendar, it can be tempting to skip a meal to “save up calories.” But that’s not really how it works. If you don’t eat a meal, when you do finally eat, you are much more likely to overindulge. Not only would you eat the calories you missed; you’ll likely eat way more than that! It’s better to stick with a consistent schedule of eating meals. There’s an added benefit, too: Eating a small meal before heading to a party can keep your appetite in check.
2. Make sure meals and snacks are well-rounded. It’s always important to eat foods that will provide you with energy and essential nutrients. Ideally, your meals and snacks will include a combination of foods, including a healthy carb (like a fruit or vegetable), a protein (such as string cheese or yogurt), and a small amount of healthy fat (like a dab of peanut butter or some avocado).
3. Contribute a nutritious dish. We’ve all been to a party with lots of comfort foods on the menu and very little of sustenance! Help yourself out — and provide an assist to other guests, too — by bringing a healthy but delicious dish to share at the event. You don’t have to prepare something elaborate; a simple veggie or fruit platter can be the perfect addition.
4. Don’t drink (too many of) your calories. During the holiday season, it’s probably unrealistic to suggest that you’ll never have a cup of eggnog or a glass of champagne. But for the most part, try to stick with water and other calorie-free beverages. After all, wouldn’t you rather eat your calories? One other thing to note: When you drink beverages containing alcohol, it’s easier to lose track of what you’re eating and overindulge.
5. Pay attention to your body. You want to eat only until you’re satisfied — not until you’re stuffed. Eat slowly and take sips of water in between bites. This will allow your body to acknowledge when you’ve had enough to eat. When you begin to feel full, slow down and set the plate to the side.
6. Be strategic about your servings. Serving yourself from a buffet? On your first trip through the line, fill your plate with the good stuff — fruits, vegetables, and lean protein, such as shrimp, chicken, or turkey. Once you’ve eaten those foods, gauge whether you’re still hungry. If you are, serve yourself up small portions of the comfort foods and desserts that look the best. You’ll savor those once-a-year holiday treats, even if you only have a bite or two.
7. Take a pause before getting seconds. We’ve all heard the saying “my eyes were bigger than my stomach.” This is especially true at holiday buffets. If you feel the urge to go back for seconds after a big holiday meal, it’s important to give yourself 15 minutes after eating. Otherwise, your brain may not yet be signaling fullness, and you may find yourself over-stuffed.
8. Don’t let guilt creep in. The holidays can be a time of grief and loneliness for many. And especially after last year’s holiday season, with so many treasured traditions being put on hold, we encourage you to enjoy your most-loved festivities. When you follow the tips above, you’ll be able to eat foods that nourish your body, as well as those that nourish the soul, without self-doubt.

Cempa Community Care is committed to improving the health of our community and inspiring change. Looking to check in on your health? Cempa offers primary care services to help you keep ahead of your health and wellness.