12 Tips for Healthy Holiday Feasts

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 Check out these tips for approaching the holiday feasting with a healthy attitude!



1. Regular Mealtimes

     It can be tempting to skip breakfast or lunch to “save calories” for the feast but that plan can backfire, leading you to way overeat at dinner time! 

Eat a healthy balanced breakfast and lunch so that you aren’t famished right before the big meal. 

Treat the celebration meal as just another meal. Listen to your body and try not to eat to the point of discomfort. There will be leftovers, and you are allowed to have them. 

How often do we say “I’ll just wait for dinner” or “I want to have room for all my favorite dishes”
It’s really not a good idea to skip meals. Not to mention, it can make your digestive system pretty unhappy!

If you have the mindset, “I can only have this once a year so I’m going to pack it all in right now” banish that thought! You can totally make turkey and stuffing another day. They sell turkeys all year round.

2. Fruits and Veggies

Focus on adding colors to your table. Traditional thanksgiving can be so… beige. Make it more fun by thinking outside the box!

Make them fit for a celebration with exciting recipes. Use fresh herbs and exciting spices!

Choose to make fruit-based desserts (apple or pumpkin pie rather than pecan or chocolate cream pie)

Add veggies into your normal favorite recipes, like boosting flavor by adding parsnips to mashed potatoes or a fluffy texture by adding riced cauliflower to stuffing, mac and cheese, or other casseroles 


3. Focus on Enjoying the Time with Family and Friends

Focus on socializing and enjoying the company - make the holiday about more than just the food by organizing a game!

Walk around the room and move beyond the appetizers table

Try not to stress about the food or sticking to your diet 

Refrain from commenting on anyone’s body shape or size (even if you notice they have lost weight and are giving them a compliment- you never know what's really going on!) Also, feel free to shut down commentary about your own body -positive OR negative- by saying something like "Let's not talk about body shapes" or simply changing the subject. 

4. Choose Just a Few Healthy Swaps

    If you want to make the celebration meal "healthier" choose just 1 or two dishes to lighten up. Try not to revamp the whole entire menu - it can lead to feelings of missing out and perpetuate the unhealthy idea that some foods are "good" and some are "bad," a totally unnecessary form of shaming!

5. Movement

We aren’t talking about “working off” that pumpkin pie. We are celebrating including gentle movement to help with digestion, sleeping, provide a bonding activity …

What new traditions can you bring to your group?
  • Participating in a turkey trot, jingle bell run, or Santa run (with costumes, of course!) the morning of the holiday
  • Taking a family walk to a special place between dinner and dessert
  • Throwing the football outside before dinner
  • Playing a game of charades after dinner
  • Going for a hike instead of shopping on Black Friday

6. You Have Permission to say "No Thank You"

Enough said. It isn’t rude to say no. 

Do you have a pushy auntie who is always dishing out seconds, even when no one is asking for them?

This can be applied to so many other areas of life… 

And remember, it goes both ways… Respect when others say “no, thank you” to seconds, or even firsts!

It isn’t an insult against your cooking- it simply means your guests are listening to their bodies. 


7. Turn on your Potluck Mindset: Sensory Specific Satiety

Remember that knowledge is power: A quick note on Sensory Specific Satiety.

Our brains love novelty. The first bite of each new dish tastes the best. We can eat so much more if each bite tastes new and different than if we were just eating one food. It's the new flavors in each dish that keep us wanting more.  How much would you eat if the meal was just turkey? 

Your appetite goes so much further if your palate is being exposed to new flavors and textures with every bite- that's why we have a "second stomach" for dessert!

Don’t feel like you have to change your behavior, but sometimes just understanding our bodies better gives us power.


8. Slow Down

Give your brain some time to catch up with your stomach 

It can be hard to recognize fullness cues when we are distracted 

  • Eat slowly
  • Take time between bites 
  • Focus on the people you are with 
  • Take 10 minutes before taking seconds
  • Drink a glass of water between each alcoholic beverage

9. A Good Night's Sleep 

Remember that knowledge is power: A quick note on appetite and sleep deprivation.

Keep in mind that feeling tired and stressed (some favorite holiday feelings) increases cortisol, which can increase our appetite and our sweet cravings. 

Don’t feel like you have to change your behavior, but sometimes just understanding our bodies better gives us power.

10. Food Safety

Clean, separate, cook, chill

Who knows the safe internal temperature of a turkey? (165 in the thickest part)

Please don’t put the stuffing inside the bird! 
Try putting apples and onions to keep it nice and juicy!

If you forget to put away your leftovers, probably isn’t a good idea to eat them. Don’t let them sit out for more than 2 hours




11. Food Allergies

Communicate, separate, appreciate, no need to frustrate!

Communicate:  Ask all of your guests if they have any dietary restrictions. If there are allergies/intolerances/special diets, have a list of all of the ingredients ready for your guests to review (menu board, stack of recipes, label the dish with a card, etc)

Separate: Avoid cross contamination. Use clean utensils and baking sheets, and if the allergy is severe, a separate workspace. 

Appreciate: Appreciate the input. Ask questions for clarification. Know that emotions can run high around food-centered holidays for people with allergies/intolerances. Put aside your judgement if someone else is avoiding a certain food –for any reason, even if you don’t think it’s legitimate. 

No need to frustrate! Do your best, but don’t plan your entire meal around the person on a special diet. Have some things available, and make sure you are totally forthcoming about ingredients. Ask them to bring a safe dish to share (make sure they are served that item first!)

12. Self Compassion

If you overeat, you will be okay.

If you eat something off your diet, you will be okay.

If you do nothing from this list, you will be okay.

You will not derail your health in one day!


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