Have Yourself a Healthy Holiday

McKenzie Jones | December 6, 2019

The holiday season kicks off with an entire day dedicated to food, and Thanksgiving is only the beginning. Between the peppermint chocolates lingering in the office, the festive cocktails out with friends, and the buffet line at family gatherings, food is on the forefront this time of year.

And no sooner do we polish off a slice of our favorite pie are we then bombarded with ways to quickly drop the “holiday weight” come the new year. It’s easy to see why we seem to approach the holidays – and all the food that comes with it – with equal parts excitement and dread.

Here are some ways you can nourish yourself this holiday season, so you feel happy and healthy by the time the New Year rolls around.

Decide that losing weight will not be your New Year’s resolution.

If we enter the season with the anticipation of restricting ourselves when it’s over, that sets ourselves up for overeating and tuning out of our hunger and fullness cues. The focus on dieting “steals joy from the eating experience and creates stress around the holiday meals,” advises Willow Jarosh, MS, RD, intuitive eating expert. “This pulls us further from being able to listen to our body’s cues regarding what we actually want to eat and how much feels good.”

Don’t starve yourself.

How many times have you anticipated a large meal and “saved up” all day just to end up wolfing down your plate and feeling overstuffed and uncomfortable? Or, how many times have you been so busy during the day you’ve forgotten breakfast, skipped lunch, and made up for it (and more) at dinner time? On days when you’re expecting an opportunity to enjoy a large holiday meal, aim to eat meals and snacks throughout the day as you normally would.

Eat what you really want.

When you arrive at a holiday dinner or party, make it a priority to eat what you really want first.  If you try to “be good” and avoid the cheesy casserole, you’ll most often eat your way around it (first the salad, then the green beans, then the turkey…). Ultimately, you’ll end up eating the cheesy casserole anyway because it’s what you really wanted in the first place. So, eat what you really want. Sit down and intentionally enjoy every delicious bite.

Shift the focus from food to people.

Although food inevitably plays a starring role during the holidays, it doesn’t have to be the central focus of each event. Enjoy a walk with the family to look at the lights or have a game night with your friends. And when it comes to conversations, you can help to shift the focus on that, too. “I recommend my clients make two lists before heading into holiday get-togethers: one of the things they’re interested in or have done (travels, favorite books or shows, classes they are taking, fun pet stories, etc.) and one of non-appearance related things they can say to others,” says Jarosh.

Practice saying “no.”

Boundary setting can be challenging, and the holidays give us a good opportunity to hone in on this skill. Remind yourself that it’s okay to decline an invitation if you’re overly tired or ask someone not to comment on your body or your food choices. “It’s also okay to say, “No, thank you” if someone makes something special for the meal, but you are full or don’t want to eat it,” affirms Jarosh.

Practice self-compassion.

If you feel as though you overdid it one day or one meal, try not to sweat it. Your health is not determined by one meal – it’s the whole picture that counts. Some days, you’re probably going to eat too much. And some days, you may eat too little. It’s all part of life. Each eating experience gives you the opportunity to show yourself some kindness.

Take advantage of all the in-season produce.

What’s in season? For starters: apples, pears, oranges, grapefruit, pomegranates, cranberries, beets, Brussels sprouts, squash (acorn and butternut), sweet potatoes, pumpkin, broccoli, and even garlic. Plus, this time of year is a perfect excuse to turn up your favorite holiday music and get cooking in the kitchen!

In fact, these festive recipes below are the perfect ones for you to try:

Have a happy and healthy holiday!


McKenzie Jones

McKenzie Jones

McKenzie is Registered Dietitian Nutritionist for NutriBullet who aims to make the world a healthier, happier place. She believes that living a healthy lifestyle and eating for your health isn't meant to be complicated -- it's meant to be simple, enjoyable, and judgment-free (with room for dessert). When she’s not dishing out nutrition tidbits, you can find McKenzie running after her energetic toddler, hiking along her favorite trails, visiting her local farmers market, or cooking in her sunny kitchen.

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