The holiday season is a time for celebration, togetherness, and happiness. As gatherings fill our calendars and festive meals are enjoyed, it’s also important to prioritize our health. With a little planning and awareness, you can enjoy the holidays while also staying healthy as well. Here are some ideas and suggestions for a healthy holiday season:
Maintaining Wellness During the Holiday Rush
The excitement of the holiday season often comes with packed schedules and many additional responsibilities. To support your overall well-being, consider the following:
- Keep up with routine medical care: Whether it’s managing chronic conditions or staying current on medications, continuity of care remains important. Don’t forget to take your medications with you on trips, and don’t forget to take your medications as scheduled. Don’t hesitate to consult your healthcare provider if you have questions or concerns– try to think of any concerns ahead of time and contact your healthcare provider in advance.
- Stay physically active: As always, you should aim for at least 150 minutes of moderate activity weekly, even during the holiday season. Holiday shopping, winter walks, dancing, or even brief stretches between events can help reduce stress and boost mood.
- Support mental and emotional health: The holidays can be joyful, but they can also bring stress, loneliness, or pressure. Practice self-kindness, set realistic expectations, take breaks when needed, and reach out to loved ones or professionals if you’re feeling overwhelmed
- Prevent illness: With travel and indoor gatherings, viruses can spread more easily, especially at large gatherings. Wash your hands frequently, stay hydrated, cover coughs, and stay home if you are feeling sick. If you are unsure about symptoms or need guidance, consult your provider.
Healthy Eating Guidelines for Seasonal Feasts
Holiday meals often include rich, traditional dishes that are hard to resist. You don’t need to avoid your favorites completely– just enjoy them mindfully.
Tips for Building a Health-Conscious Plate & Healthy Eating Practices
- Fill half of your plate with fruits and vegetables: Seasonal favorites like roasted brussels sprouts, sweet potatoes, winter salads, and other veggie-based sides add color and flavor, as well as healthy fiber, and essential nutrients such as vitamins and minerals.
- Choose lean proteins: Turkey, chicken, fish, or plant-based options such as legumes can help you feel satisfied without the heaviness of richer meats. When eating animal-based proteins, choose the items with skin and fat removed.
- Stay mindful of portion sizes: Start with small servings– you can always go back for more if you’re still hungry. This is especially important for high calorie sides such as stuffing, casseroles, gravies, and buttery dishes.
- Savor your favorites, skip the rest: There’s no need to avoid beloved holiday dishes, but consider passing on items you don’t truly love. For example, you may choose one or two favorite desserts instead of sampling everything on the table.
- Slow down and enjoy: Eating too quickly makes it harder to recognize fullness. Pause between bites, drink water, and check in with your hunger cues.
- Stay hydrated: Water aids digestion and reduces the urge to overeat. Also consider alternating alcoholic beverages with water. Not only can water help to prevent overeating, but it can also keep you energized through the festivities!
Consider Health Conscious “Holiday Food Swaps”
- Traditional mashed potatoes → can be swapped for mashed cauliflower or half-potato/half-cauliflower blend
- Heavy cream-based dishes → can be made with broth, low-fat dairy, or yogurt alternatives
- Sugar-loaded beverages → substitute with sparkling water with lemon, cinnamon sticks, or fruits instead
- White bread and rolls → replace with whole-grain options with added fiber
- Regular stuffing → can be made as a vegetable-forward stuffing with mushrooms, onions, and herbs providing the majority of the volume.
Heart Health, Blood Sugar, and Holiday Eating
People with conditions like hypertension, diabetes, or high cholesterol can still enjoy holiday meals with a plan:
- Watch sodium intake: Opt for low-salt broths, limit processed meats, and taste food before adding salt.
- Monitor sweets: Choose desserts with fruits, nuts, or whole grains, and enjoy small portions.
- Balance each meal: Pair carbohydrates with protein and vegetables to support blood sugar stability,
- Drink alcohol in moderation as well as responsibly: Be sure to avoid driving and have a designated driver planned ahead of time.
- Monitor medication: If you need adjustments or have concerns, consult your provider.
When to Consult Your Healthcare Provider
Holiday routines may bring up questions about health, medications, diet changes, or symptoms. Contact your provider if you:
- Experience signs of an allergic reaction, such as unusual swelling or shortness of breath
- Need help managing chronic conditions with changing / unusual schedules
- Feel overwhelmed or notice changes in mental health
Your healthcare team is there to support you– don’t hesitate to reach out.
The Bottom Line
With mindful eating, balanced routines, and attention to mental and physical well-being, you can fully enjoy the holiday season while maintaining healthy practices and minimizing risks to your health. Whether you’re celebrating with large gatherings or with quiet moments, taking care of yourself helps make the season the best it can be.
We would like to wish you a safe, healthy, and happy holiday season– and don’t forget, if you have any concerns, consult your healthcare provider.
Dr. Eugene Pok is a resident physician who sees patients of all ages and provides obstetrical services at Lone Star Family Health Center, a non-profit 501©3 Federally Qualified Health Center operating facilities in Conroe, Spring, Willis, Grangerland, and Huntsville, and serving as home to a fully integrated Family Medicine Residency Program to increase the number of Family Medicine physicians for Texas and our community.
