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Updated December 1, 2022
The holiday season has arrived! No matter what holiday you celebrate, there are plenty of reasons to get together with family, friends, and coworkers this time of year. With holiday foods and drinks galore, holiday parties can be tempting times to sabotage our nutrition goals.
Many foods and drinks are sources of unwanted calories and fat, but there are steps we can take for guilt-free feasting during festivities.
Following our advice may help you achieve your goals during this food-focused time of year.
Don’t overdo it.
Following our advice may help you achieve your goals during this holiday food–focused time of year.
Eat a small snack before you go to a party.
Before heading to a party, have a snack of whole grain crackers with peanut butter, low-fat yogurt with berries, or carrot sticks with hummus to help to curb your hunger.
Bring a dish you feel good about sharing.
Bring an appetizer such as fruit salad, fresh vegetables with yogurt dip, or shrimp cocktail. If you bring a baked good, try substituting unsweetened applesauce for half of the butter, or two egg whites for one whole egg.
Enjoy foods in moderation.
Experience the flavors of your favorite foods without breaking the calorie bank by having a small taste. Sample foods you can find only during the holiday season rather than foods available year-round.
Choose smaller plates.
We tend to use the size of plates, bowls, and spoons as an indicator of how much food to serve and eat. Use smaller plates at buffet tables and do not feel like you have to fill every empty space with food. Using smaller utensils may also help you eat in moderation and prevent overindulging.1
Fill your plate with fruit and veggies first.
Many fruits and vegetables contain fiber, which has several benefits. Fiber may reduce the risk of several chronic diseases and support weight maintenance as well as digestive health.3
Whether it’s the holiday season or not, filling up on fiber-containing foods is always a good idea. Aim for 28 grams of fiber each day. Some fiber-containing dishes at holiday parties include hummus and bean dips, veggie trays, whole grain breads and crackers, and fruit salads.
Make simple swaps.
Choose whole grain breads and whole grain crackers over refined grain products. Opt for roasted meats and poultry instead of fried. If you plan to drink alcohol, choose low-calorie mixers like club soda. Try these other calorie swaps:
- Instead of: 1 cup of eggnog (224 calories, 2.5 grams saturated fat)
- Try: 5-ounce glass of white wine (120 calories, 0 grams saturated fat)
- Instead of: 3 meatballs (160 calories, 7.5 grams saturated fat)
- Try: 3 ounces of shrimp cocktail (70 calories, 0 grams saturated fat)
- Instead of: 2 cheese breadsticks with sauce (300 calories, 1 gram of saturated fat)
- Try: Publix Aprons® Roasted Pepper-Zucchini Bruschetta (100 calories, 0 grams of saturated fat)2
All calories were calculated using USDA Database.
Be mindful when you’re eating.
Be aware of how much you are eating and how full you feel at holiday parties. Do not rush for seconds after finishing your first plate of food. Instead, wait about 20 minutes to see if you still feel hungry. Go back for a second helping only if you still feel hungry afterward.
Celebrate with friends and family.
After you have eaten your favorite holiday foods, keep yourself occupied at parties by socializing with friends and family. Stand away from the food table and bar to avoid mindlessly eating and drinking.
For the love of you.
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Sources.
1 Wansink, Brian. Environmental Factors That Increase the Food Intake and Consumption Volume of Unknowing Consumers. Annual Review of Nutrition 24 (July 14, 2004): 455-79.
2 U.S. Department of Agriculture (USDA): Agricultural Research Service. FoodData Central. Accessed October 6, 2022.
3 Dahl, Wendy J., PhD, RD, and Maria L. Stewart, PhD. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics 115, no. 11 (November 1, 2015): 1861-70.
