Balancing Holiday Indulgence: Nutrition tips for a healthy festive season
Strength and Conditioning coach Kaitlyn O'Callaghan in the squad training gym at Mardyke Arena, UCC. Picture: Larry Cummins
The holiday season is a time of joy, family gatherings, and, of course, indulgent foods.
Whether it's the spread of rich appetizers, decadent desserts, or the abundance of comfort foods at every turn, it can feel challenging to maintain healthy eating habits amidst the festivities.
However, it’s possible to strike a balance between enjoying the delicious treats and taking care of your health.
With some strategic choices, you can savour the best of both worlds this holiday season.
Here are some practical nutrition tips to help you navigate holiday indulgence while staying healthy.
One of the first steps to maintaining balance during the holidays is to set realistic expectations for yourself.
It’s important to acknowledge that holiday foods are often rich, but that doesn’t mean you need to deprive yourself of the enjoyment.
Instead of trying to avoid all indulgences, focus on moderation. Start by planning your meals, think about what you'll eat throughout the day.
You can also make healthier choices for your meals, ensuring they are filled with fibre, lean proteins, and healthy fats, which will help keep you satisfied longer.
Portion control is a key strategy for balancing indulgence with nutrition.
During the holidays, it’s easy to get caught up in the moment and load up your plate with too much food.
Be mindful of portion sizes. One practical approach is to use smaller plates.
Research has shown that people tend to eat less when they use smaller plates, simply because the food appears more abundant.
You can also take a moment to savour each bite and give yourself time to feel full before going back for seconds.
It’s easy to gravitate toward the more decadent foods at holiday meals, but balancing your plate with plenty of vegetables and lean proteins can help keep your nutrition in check.
Vegetables, especially non-starchy ones like leafy greens, broccoli, and Brussels sprouts, are low in calories but high in fibre, which can help keep you full and satisfied.
Adding a source of lean protein, such as turkey, chicken, or plant-based proteins like beans or lentils, can also help stabilize blood sugar and prevent overeating later on.
Try to fill at least half your plate with vegetables and protein-rich foods, and leave the heavier, calorie-dense items like creamy dishes and rich desserts for smaller portions.
While festive cocktails and glasses of wine are a part of the holiday celebrations, alcohol can quickly add up in of calories.
Moderation is key when it comes to alcohol during the holidays.
If you enjoy a drink, try to stick to one or two per event and sip slowly.
Alternate between alcoholic beverages and water, which will help you stay hydrated.
It’s common to think that skipping meals earlier in the day will allow you to indulge more freely later, but this approach often backfires.
Instead of skipping meals, aim for balanced, nutrient-rich meals throughout the day.
Start your day with a breakfast that includes protein, fibre, and healthy fats, such as oatmeal with nuts and fruit, or eggs with vegetables.
This will help stabilise your blood sugar and prevent you from arriving at holiday parties feeling ravenous.
For lunch or dinner, keep your meals light but filling by focusing on salads with lean proteins, roasted vegetables, and whole grains like quinoa or brown rice.
Desserts are often the star of holiday celebrations. Enjoy smaller portions of your favourite treats or look for the healthier dessert options.
You can also share a dessert with a friend or family member, which helps you enjoy a taste without overdoing it.
Exercise doesn’t just help you burn off extra holiday calories; it also boosts your mood, reduces stress, and keeps your energy levels high during the busy season.
Try to walk after a holiday meal or do a quick workout session in the morning.
Staying active will help balance out any indulgent moments and improve your overall well-being.
The holidays are a time to relax, enjoy time with loved ones, and indulge in delicious foods.
By taking a mindful approach to eating — planning your meals, practicing portion control, incorporating healthy options, and staying active — you can enjoy the season’s treats without sacrificing your health.
, balance is key. With a little mindfulness and moderation, you can experience the best of both worlds this festive season.
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