Many individuals often postpone their commitment to healthier eating until January 1st. After all, the holiday season tends to bring stress and an abundance of indulgent festive foods, leading some to think, “Why bother?”
However, it’s time to dispel that notion! This season presents a perfect opportunity to cultivate new habits. “The dietary adjustments you implement now can help you manage holiday stress and prevent overindulgence,” explains Teresa Fung, a registered dietitian at Harvard’s T.H. Chan School of Public Health. “Moreover, by adopting healthier eating practices, you’ll kick off the new year with enthusiasm and motivation.”
Four Keys to Healthier Holiday Eating Patterns
Fung offers four effective strategies for healthier eating that can give you a head start on a vibrant 2023.
1. Emphasize Portion Control and Mindful Eating
The holiday season often leads to overeating due to the allure of tempting dishes and generous portions—think grand family dinners and extravagant party spreads. “This is a prime opportunity to practice portion control,” notes Fung. For instance, if three different cakes are available at a gathering and you desire to try them all, take a small slice of each. “This way, you can enjoy a variety of treats without overindulging,” she advises.
Large gatherings also provide an excellent chance to practice mindful eating, which can help curb excessive consumption. “Focus on eating slowly and savoring each bite, while taking breaks to engage in conversation,” suggests Fung. “This leisurely pace allows your body to register what you’ve consumed and signals your brain when you’re full, reducing the likelihood of reaching for second or third helpings.”
2. Prioritize Plant-Based Foods
When planning your holiday meals, consider placing plant-based options at the forefront. Diets such as the Mediterranean and MIND diets emphasize the consumption of fruits, vegetables, and whole grains, along with healthy oils. These diets are abundant in fiber, vitamins, and minerals that can help lower blood pressure and support weight management—both valuable gifts during the holiday season.
“The holidays are an excellent time to initiate a shift towards a plant-based diet, as you’ll likely be cooking more and seeking new meal ideas,” says Fung. Here are some ways to start embracing plant-based habits:
- Incorporate More Salads: Salads are fantastic for holiday gatherings and family meals since you can prepare them in large quantities. “Another approach is to include a side salad with at least one meal each day,” Fung suggests.
- Establish a Vegetarian Day: Designate one day a week to go vegetarian, consuming only fruits, vegetables, and whole grains. “This can help you identify the types and quantities of foods you should be eating without the overwhelming pressure to do it constantly,” advises Fung. As you become more comfortable, consider expanding to two vegetarian days per week. You can make it fun by assigning specific meals or foods to certain days, like Whole-Grain Wednesdays and Stir-Fry Fridays.
- Experiment with New Recipes: Committing to create just one new vegetarian meal each week can make meal preparation feel less intimidating. “There are countless easy, healthy recipes available online,” Fung recommends. “Choose a dish that features ingredients you enjoy and requires minimal cooking skills or steps.”