How to Eat Healthy During the Holidays, According to a Certified Nutrition Coach

The holidays. A time we dedicate to our friends and family, sharing joy, laughter, and lots AND LOTS of food and drinks. If you've been taking care of your nutrition and hitting your workout routine, it's time to keep your goals on track even as you sit down to a glutenous Christmas dinner. 

We tapped Marisa Maher, NASM-CNC, CFL-2 coach, and Las Vegas Venom athlete, on Holiday tips for eating healthy.

Simple Tips for a Health-Conscious Holiday Dinner

When preparing healthy Christmas meals, the goal is to fill up on good-for-you options while letting indulgent treats play a supporting role. Remember, food is fuel — so focus on choices that support your training, goals, and overall well-being. Here are some tips to help make that happen:

Slow Down and Enjoy Your Food

The table is filled with treats, cookies on platters, and the smell of roasted turkey fills the room. You're ready to eat — which is great! But instead of rushing through your meal, take a moment to truly savor each bite. "Take your time, eat slowly, and truly enjoy it!" says Maher, who recommends thourougly chewing your food to help pace yourself.

Portion Control

Serve smaller portions of rich foods like gravy, glazed ham, stuffing, candied yams, and desserts. Using smaller plates can also naturally encourage portion control. "Stop when you feel 80% full so your hormones have time to signal satiety, so you don't get overstuffed," Maher advises. Self monitoring your caloric intake has been shown to mitigate the risk of holiday season weight gain.

Plate Design

Your plate should be nice and colorful, with proteins and vegetables as the stars of the show. "Keep the majority of your plate real whole foods: meat, veggies, fruit, and some seeds. [Aim for] a fist size of protein, a handful or two of veggies, and a thumb-sized portion of healthy fats," says Maher. Once your plate is full of nutrient-dense foods, feel free to add some treats and carbs.

Make Smart Choices

Holiday dinners often feature an abundance of options, so start with lean meats, vegetables, and other whole foods. "Go for the charcuterie board, the turkey, the brisket, the chicken, stuffed crab, deviled eggs, and shrimp cocktail first," recommends Maher to help you hit your daily protein goal. For those on a vegetarian or vegan diet, load up on tofu, tempeh, or seitan roasts.

Then move on to the vegetables — green beans, side salads, veggie soups, fermented foods, and even your aunt's kale crunch salad. Once your plate is mostly protein and vegetables, you can set your sights on the rolls, potatoes, cookies, cakes, and brownies. Maher says, "Go for meat and veggies and some fruit first, then enjoy the fun stuff!"

Drink in Moderation

The holidays come with many gatherings — and plenty of opportunities for toasts and libations. "Be mindful of drinking your calories," warns Maher. Studies show that liquid calories tend to be less satiating than the same calories from solid food, and it's easy to consume drinks quickly before your stomach signals fullness.

"Limit alcohol to none or just one or two drinks at special dinners and planned occasions," recommends Maher. Non-alcoholic beers, sparkling water, and cozy teas can help you still feel like you're partaking. You could also try an electrolytes drink between cocktails to stay hydrated or a protein shake to help keep you feeling full.

[Read More: 5 Holiday Hydration Tips]

Get Moving

Studies show that people tend to stray from their fitness routine during the holidays. After dinner, It's easy to kick back and relax or overeat while eyeing leftovers. Rather than letting the food dominate the room, plan an activity that keeps everyone moving and distracted from extra treats.

Think of the carbohydrates you've eaten as pre-workout fuel, and put them to use with a post-meal activity. Get up off the couch and lead the group on a neighborhood stroll. "30 minutes after dinner, [try] a fun squat or push up contest to get the entire family involved," recommends Maher to put those sugars and carbs to use.

If you're wondering how to stay fit during Christmas, try to stick to your regular training routine if possible! If hitting the gym isn't in the cards, aim for at least 10,000 steps a day and do what you can. When traveling or on the road without access to your home gym setup, bodyweight exercises like push-ups, planks, and jumps squats are a great way to stay active — no equipment required.

Limit Stress and Food Guilt

Whether you're worried about preparing a meal for friends and family or uneasy about what you'll be able to eat when not in control of what's being served, managing holiday stress is necessary for your overall well-being and relationship with food.

If you're not in control of what's on the menu, find out what's being served so you can plan ahead. Eat a small meal or snack beforehand so you don't arrive hungry, ask the host if they can provide a portion of sides without added sauce, and remember that food is fuel — and enjoying a holiday meal will not derail your health goals.

When faced with preparing a holiday feast, limit stress by writing down your menu, shopping list, and a cooking timeline. Make a decision on what you'll make and what you'll buy — helping to limit the stress of indecision. Prepare soups, sauces, gravies, and desserts in advance, and delegate tasks to others whenever possible. Most importantly, take care of yourself on the day by drinking water, eating a balanced breakfast, and taking a moment to pause and breathe whenever things feel overwhelming.

Why Should I Eat Healthy for the Holidays?

We love to imbibe during the holiday season — partaking in Christmas and New Year’s parties, chowing down on cookies and cakes, and tossing back eggnog and the like — but ’tis also the season for cardiac complications. In fact, research shows that cardiac mortality between Christmas and New Year’s is higher than at any other time of year and has earned the name holiday heart syndrome.

Why would Santa gift us with heart attacks, cardiac arrest, atrial fibrillation, and congestive heart failure? We’ve been good, we promise! Even those who eat healthy throughout the year should be cautious, as the holidays often bring heavier meals with higher salt content, which studies show can elevate blood pressure and strain the heart.

Similarly, alcohol consumption increases as we attend more parties, heart medications may be forgotten during travel, and people often delay seeking medical care until after the holidays — all of which can significantly increase the risk of serious cardiac events.

Here are some tips to keep your heart healthy during the holidays:

• Balance indulgent meals with healthier choices
• Watch your salt intake
• Limit alcohol consumption
• Go for a stroll after dinner
• Stay physically active
• Take medications as prescribed
• Manage stress
• Get adequate sleep
• Don't ignore warning signs like chest pain, shortness of breath, or palpitations

Takeaway

The holidays are a time for celebration, but they don't have to derail your health. By focusing on whole foods, balancing sweet treats, moderating alcohol, and staying active, you can enjoy Chistmas dinner while supporting your heart and overall well-being. With a little planning and mindfulness, you can make this season both joyful and healthy.

FAQs

How can I enjoy holiday sweets and treats without overdoing it?

It's the holidays! Enjoy the treats! However, be sure that you're fueling with protein and whole foods so you don't lean on sweet treats as you primary source of fuel. Additionally, remember that sweet treats tend to be comprised of carbs and sugar, so use that fuel to support or help recover from a workout.

What are some tips for staying active during the holiday season?

You might not always have time for your regular training routine, but aim to get in around 10,000 steps a day and work in activity when you have some time. You can tackle pushups, squats, and jumping jacks as your food cooks in the oven, or get your friends and loved ones up for a neighborhood walk after dinner. Get creative and squeeze movement into your day wherever possible.

Rosie Borchert is a NASM-CPT, former Nike Volleyball coach, and writer whose work has appeared on REP Fitness, BarBend, Tonal, ABC, Netflix, and Amazon Studios. If anyone would like to hire her to play beach volleyball, snowboard, binge watch TV, or go climbing, please get in touch.

This article was reviewed by Ashley Boyer, ACE-CPT and Fitness Nutrition Specialist, for accuracy.