Top 20 Tips for Eating Healthy This Holiday Season

Say yes to holiday party food! 

Love Christmas cookies, cocktails and finger foods? No problem. Feast your eyes on our top 20 healthy holiday eating tips to avoid those extra party pounds without giving up the festive foods you love. Eat your way into 2022 guilt-free! 

Holiday Tip #1: Focus on the Positive 

​​Instead of focusing on negative self-talk—like “I will avoid all fried food”–find positive ways to approach your holiday meals that will empower you. Think about what you can add to your plate as opposed to what you should avoid. By focusing on adding healthier dishes to your plate, you won’t have enough room for junk. 

Holiday Tip #2: Don’t Grocery Shop Hungry

Whatever you do, don’t head to the grocery store on an empty stomach. Eat before you shop to ward off those tantalizing smells of cinnamon buns and caramel corn. 

Holiday Tip #3: Break Away From Traditional Foods 

Instead of classic green bean casserole, saute the beans with olive oil, garlic, shallots and coriander. Garnish with roasted almond slivers for a healthier take on the traditional recipe. 

Holiday Tip #4: Replace Heavy Creams With Yogurt

Craving creamy mashed potatoes? Replace heavy cream or sour cream with low-fat yogurt. You’ll save a whopping 341 calories and 45 grams of fat per serving. 

Holiday Tip #5: Start With Soup 

According to research, people who sip soup before dinner eat 20 percent less during a meal. 

Holiday Tip #6: Opt for Light Cheeses

Charcuteries seem to be the thing in 2021. Typically packed with calorie-heavy meats and cheeses, who says yours needs to be?

Fill yours with soft goat cheese, feta and part-skim mozzarella. Each contains roughly 76 calories and 6 grams of fat or less per ounce. That’s 26 percent less than most other cheeses. 

Holiday Tip #7: Choose Your Dips Wisely 

While those creamy crab and artichoke dips are absolutely delicious, they’re packed with calories—100 per scoop, in fact! Opt for salsa and hummus instead. 

Holiday Tip #8: Eat a Healthy Snack Before Dinner

Holiday hunger pangs? Eating a healthy snack right before dinner helps tremendously! Pass on the fried stuff and opt for mozzarella-tomato skewers (141 calories), crudités (31 calories per serving) or shrimp cocktail (31 calories per serving of 4).

Holiday Tip #9: Sip Low-Calorie Cocktails

Vodka tonic, anyone? That’s a whopping 175 calories. Wine? Weighing in at 120 calories per serving. If you’re craving a cocktail this holiday season, opt for a vodka soda and save yourself 80 calories.

And remember to drink plenty of water between rounds. It’ll save you from a nasty hangover and is a great barrier if you’re hoping to drink fewer calories. 

Related: 8 Low-Calorie Holiday Cocktails and Mocktails

Holiday Tip #10: Stay Hydrated

It’s a fact that people often confuse thirst with hunger. When this happens, it’s common to grab an extra serving of sweet potato casserole. And if you’re not focused on mindful eating, these calories can add up quickly. Instead of eating your way through the buffet, drink 8 ounces of water before devouring that cheesecake. 

Related: 5 Ways to Create Positive Energy by Staying Hydrated

Holiday Tip #11: Bring a Healthy Dish to the Potluck

Not sure what your monster-in-law is cooking up this year? Bring a healthy dish to the family potluck so you’re guaranteed to have at least one nutritious option. Need some inspo? Here are some healthy holiday recipe ideas to try. 

Holiday Tip #12: Do a Buffet Once-Over

Instead of blindly loading up your plate with everything in sight, scan the spread so you know exactly what to expect. Then, help yourself to a few things you love. 

Holiday Tip #13: Nix the Nog 

No wonder it’s delicious! Eggnog is made with eggs, heavy cream and rum—weighing in at 360 calories, 9 grams of fat and 23 grams of sugar per cup. But if you simply can’t imagine the holidays without eggnog, try a low-fat version, like Silk Nog. 

Holiday Tip #14: Don’t Linger by the Buffet 

Whatever you do, don’t linger by the buffet. It’s the easiest way to be tempted to over-indulge, so get out of there fast! 

Holiday Tip #15: Eat Mindfully 

Go enjoy all the foods you love this holiday season. Just make sure to set your plate up for success. Portion size is vital if your goal is to maintain or lose weight. You can absolutely enjoy all the foods you love—just make sure to portion it out and set your plate up for success.

Here’s how to eat mindfully. Grab a plate and divide it into fourths. One-fourth of your plate should include a lean source of protein. Two-fourths of your plate should include leafy green vegetables. The final one-fourth of your plate should be divided between a starchy carb and more green leafy vegetables. Add in a sliver of fat and you’re good to go.

Holiday Tip #16: Eat by the 80/20 Rule 

Everyone deserves to splurge, especially on their favorite holiday treats. The key to splurging is that it doesn’t become a way of life. Apply the 80/20 rule to balance out your holiday routine while still enjoying the food you love. 

Here’s how it works…fill up on nutrient-rich food 80 percent of the time. This includes whole grains, high-fiber carbs, lean protein sources, healthy fats, fruits and vegetables. And don’t forget to add exercise to the equation. 

Then, 20 percent of the time, splurge on the foods you love. If you’re spending the majority of your time fueling your body with nutrient-rich foods, that 20 percent won’t have much of an effect. 

Related: 6 Diet Tips for Healthy Holiday Weight Loss

Holiday Tip #17: Take 10 Before Taking Seconds

The “I’m full” signal takes a few minutes to reach your brain, so take a 10-minute break after finishing your first helping.

While on your break, drink a glass of water, take a walk or chat with other party guests. Check back in with your appetite once the 10-minute period has expired. You might just realize you’re not hungry at all! 

Holiday Tip #18: Satisfy Your Sweet Tooth With Fruit

End your meal on a sweet note with a serving of fruit. Think tropical salads or fruit medleys. Not only are they lighter than other desserts, they’re also very filling. For a more indulgent splurge, top your fruit salad with low-fat whipped cream. 

Holiday Tip #19: Slice It Right

The dessert choices are overwhelming (and tempting) over the holidays. What will it be—apple, pecan or pumpkin? You might be surprised by the calorie count in common holiday pies. If you’re going to have a slice, opt for pumpkin (316 calories, 14g fat) or sweet potato pie (310 calories, 10g fat) over apple (411 calories, 19g fat) or pecan pie (503 calories, 27g fat). 

Related: Top 5 Healthy Holiday Cheat-Free Sweets

Holiday Tip #20: Pay Attention to What Matters Most

Although food is and should be an integral part of the holiday season, put the main focus on what matters most—your family and friends. Just remember—everything in moderation and balance. 

For even more holiday tips, keep reading.