The holiday season brings joy, celebrations, and a whole lot of tempting treats! While it’s a time to enjoy special meals and connect with loved ones, it can also feel challenging to stick to our usual healthy routines. We know that the average weight gain per holiday/vacation is about 1.0 lb. Since the weight is not automatically lost after holidays/vacations, it accumulates over time. (…5 holidays + 2 vacations…) It makes sense that if you’re trying to eat healthier, the holidays may seem overwhelming. 

However, we are strong believers that you can enjoy the holidays and be healthy. In fact, enjoying the holidays is one of the keys to long-term success. It’s true! Why? If you deprive yourself of celebration and joy in your life, healthy eating is unattainable long term and will likely make you resent it. 

So – how do you enjoy the holidays and come out the other side as a healthy individual still sleighing your goals? We’ve got you covered with our top tips: 

Keep Calm and Plan For Healthy Holidays

Unwrap Healthy Habits: Balanced Bites Aren’t Naughty, They’re Nice 

Upgrade Your Feast With These Superfoods 

Comfort and Joy: Healthy Holiday Habits

Snowbody’s Perfect: Tips After Overindulging

Keep Calm and Plan For Healthy Holidays

1. Set Realistic Expectations

With the holiday season comes social events, shopping, and travel, making it essential to set realistic goals for your diet and fitness. Rather than striving for perfection, aim for a balanced approach—there are only so many hours in a day! For example, if you enjoy a few indulgent meals, maintain healthier habits at other times.

Begin by identifying your non-negotiables—whether that’s staying hydrated, prioritizing sleep, or keeping active, even if it’s at a reduced intensity. Remember, flexibility is key! Be kind to yourself.

2. Strategic Food Selections

Holiday parties and gatherings are often packed with tempting treats, making it challenging to stay on track. However, having a plan can make smart choices feel effortless. Here are some helpful strategies:

• Eat Before Events: Enjoy a light, balanced meal or snack before heading out. This curbs hunger and helps you avoid overeating upon arrival.
• Bring a Healthy Dish: When attending a potluck, bring along a nutritious option to ensure there’s something wholesome on the table.
• Be Mindful of Hidden Sugars: Many holiday treats and drinks come loaded with added sugars. Keep an eye on sweetened beverages, sauces, and desserts to stay balanced.

Bonus Tip: Plan out your social calendar. By knowing when you have to attend events where high-calorie foods and beverages abound, you can plan to eat healthier around these events.

Unwrap Healthy Habits: Balanced Bites Aren’t Naughty, They’re Nice 

3. Mindful Eating During Gatherings

Holiday meals can be abundant and tempting. Rather than depriving yourself, practice mindful eating. Here are a few tips:

• Savour Each Bite: Take your time, relish the flavours, and pay attention to your body’s hunger and fullness signals.
• Make Thoughtful Choices: Focus on filling your plate with protein, vegetables, and fibre-rich foods to keep you feeling satisfied longer.
• Practice Portion Control: Enjoy holiday treats in moderation. Start with a small portion, then check in with yourself to see if you’re truly still hungry before getting seconds.
• Pause Before Dessert: After your main meal, take a moment to gauge your fullness before indulging in dessert.

4. Indulge Consciously 

Indulging during the holidays is part of the experience, and enjoying it mindfully can make all the difference in how you feel afterward. Try balancing treats with healthier choices at other meals. Remember, it’s not about what you eat in a single day but the patterns you maintain over time. And while we’re on the topic of treats …

Here’s the scoop on sugar: When you consume sugar, your blood sugar spikes, and your body releases insulin to lower it to a safer level. If the insulin brings your blood sugar level a bit too low, your body craves more foods that will increase it. Skipping meals can also cause your blood sugars to dip, triggering your body to have/crave something sweet to raise your levels quickly. Additionally, combining sugar with protein and fiber (think balanced meals or veggies with hummus) helps to moderate the impact of sugar on your body. Enjoy in moderation! Learn more here

5. Balance Your Plate

When planning or selecting holiday meals, try to build a balanced plate:

• This balanced approach provides a variety of nutrients, helping you stay satisfied and energized throughout the festivities.

Upgrade Your Feast With These Superfoods

6. Festive Ingredients to Keep You Healthy and Energized

Superfoods are foods that pack a punch of healthy nutrients and have been shown to have positive health benefits. Here are a few holiday super-foods to include at your holiday meals:

• Pumpkin. With only about 100 kcal per half cup, pumpkin is high in fibre (important for digestive health and weight control), potassium (important for controlling blood pressure) and beta-carotene (think eye health). However, pumpkin pie can tip the unhealthy scale at over 300 kcal and 14 grams of fat per 1/8th of a pie. Make pumpkin pie healthier by going crust-free, or use pumpkin in muffin batter to increase the fibre content.
• Cranberries. These bright red super-berries are packed with anti-oxidant and anti-anti-inflammatory phytochemicals proanthocyanins, anthocyanins, flavonoids and phenolic acids, all which have proven benefits to health. These health benefits associated with eating cranberries include a reduction in urinary tract infections, reduction in cholesterol levels and heart disease risk and cancer prevention. With almost 5 grams of fibre and less than 50 calories per cup, cranberries are a holiday superfood. However, cranberries are often cooked with large amounts of sugar to make the quintessential turkey topping, resulting in up to 250 kcal per cup and 100 grams of sugar! Make your own cranberry sauce and use only ½ of the sugar called for. Check out our recipe using cranberries below!
• Turkey. Whether you choose light or dark meat, turkey is lower in calories and fat than other meats but still packs a punch of protein (almost 30 grams per 100-gram serving). Turkey meat also provides selenium, an anti-oxidant support mineral, as well as zinc and B-vitamins, both important for overall health and energy levels. Refrigerate leftovers within 2 hours of cooking the turkey for an easy weekday lunch or dinner.
• Potatoes. Yes, that’s right! Potatoes, in their natural form, are healthy. Each medium potato with skin has almost 5 grams of fibre and over 25%DV for both vitamin C and potassium. Potatoes are also a great source of readily available carbohydrates, which are important to fuel your daily physical activity. However, we often peel and boil potatoes, which results in the loss of many of these nutrients, and then mash them with large amounts of butter and salt. Try replacing the butter and milk, usually used in mashed potato, with low-sodium chicken stock and mash the potatoes with the skin on for more fibre.
• **Check out this easy-to-use chart for some healthy swaps that can help keep you on track!

There’s More Recipes!

Craving more healthy holiday inspiration? Download our exclusive collection of delicious holiday recipes! From hearty breakfasts to guilt-free desserts, these recipes will keep you fuelled AND festive! Download below!

Comfort and Joy: Healthy Holiday Habits

7. Keep Moving

Physical activity tends to take a back seat during the holidays due to busier schedules. However, it’s essential to stay active to keep your energy levels up and support overall well-being. A few ideas:

• Quick Workouts: Aim for 20-30 minutes of movement daily, whether it’s a walk, a quick HIIT session, yoga, or stretching. Pro Tip: Try fitting in your movement early in the day before other tasks take over!
• Enjoy Winter Activities: Make the most of seasonal activities like ice skating, skiing, or simply taking a brisk walk outside.
• Active Gatherings: Invite family and friends to join you for a post-meal walk, a backyard game, or any other reindeer games to stay active together!

Remember that exercise doesn’t have to be intense to be effective. The goal is to stay consistent and move regularly, which helps with digestion and stress management. Which brings us to …

8. Take Care Of You

Holidays can sometimes bring about feelings of stress due to social and time commitments, financial pressures, or travel logistics. Managing stress is just as important as eating well and staying active during the holidays. Make an effort to enjoy traditions in a way that supports your overall wellbeing.  The holiday season is an important time to focus on balance, mindfulness, healthy lifestyle choices!

• Take Time for Yourself: Dedicate a few quiet moments each day to relax, meditate, or practice deep breathing. This can help you stay centred.
• Set Boundaries: If holiday commitments start to feel overwhelming, give yourself permission to say no or limit your involvement. Focus on what truly matters to you.
• Maintain a Routine: A consistent morning or evening routine can provide structure and help reduce stress.
• Prioritize Sleep: Aim for 7-8 hours of rest each night, as lack of sleep can impact mood, appetite, and energy levels.

9. Hydration is Key

With all the indulgent holiday foods and drinks, it’s easy to overlook hydration. Drinking enough water throughout the day can help curb overeating, support digestion, and maintain energy levels. Here are a few tips:

• Start Your Day with Water: Begin each morning with a glass of water to boost metabolism and rehydrate after sleep.
• Try Herbal Teas and Infused Water: Sip on herbal teas or add fruits, mint, or cucumber to your water for a refreshing and flavorful twist. And while we’re talking about drinks ….
• Limit Alcohol: Enjoying festive drinks is part of the fun, but alcohol can be dehydrating and may lead to less mindful food choices. It’s essential to strike a balance between celebrating and staying mindful of your health, especially during this indulgent time of year. Let us share a few tips for enjoying alcohol mindfully: 

Set Your Limits: Start by setting clear boundaries for yourself when it comes to alcohol. Decide in advance how many drinks (if any) you’ll have and stick to it. Remember that moderation is key.

Stay Hydrated:  Alternating between alcoholic drinks and water can help you stay hydrated and pace yourself, reducing the risk of overindulging.

Pause: Before reaching for a drink, take a moment to reflect. Ask yourself if you actually want an alcoholic beverage or if you are influenced by a habit or social pressure. 

**If you have more than one drink, try to alternate between one alcoholic beverage to one to two glasses of water to stay hydrated.

10. Listen to Your Body

Finally, the most important tip is to listen to your body. If you feel full, stop eating. If you’re craving something specific, allow yourself to have it in moderation. A healthy lifestyle is about finding balance and enjoying the season without guilt!

Snowbody’s Perfect: Tips After Overindulging

If you do overindulge …

Take a moment to reflect and remember: your choices don’t define your worth! Take a deep breath because everything will be okay. Focus on the basics: stay hydrated, keep moving (walk, run, practice yoga, or try a circuit), and continue eating regular, balanced meals with fruits, vegetables, lean proteins, and whole grains. Above all, be kind to yourself. Self-compassion is essential for fostering healthy, lasting changes!

It also helps to have a recovery plan because we can all go a little overboard. Many of our clients maintain sessions with their dietitians over the holidays for staying on track!

Imagine where you could be a year from now if you start taking control of your nutrition today. Up to a year of dietitian support and making small, consistent changes can lead to a stronger, healthier you – one with more energy, confidence, and a deeper understanding of what your body needs. By building sustainable habits now, you’re setting the foundation for lasting wellness through all seasons of life! Find out more