10 Top Tips for Healthy Holiday Eating

10-Top Tips for Lower Calorie Healthy Holidays

Enjoy the Celebrations Without Compromising Your Health

"Calories don't count on holidays."

– Everyone, Everywhere

If you’ve found yourself searching for healthy holiday tips year after year, you might still be following the mindset of short-term diet programs. To break that cycle, try looking at your calendar and note how many events and holidays lie ahead. If you have a celebration once a week, that’s 52 days in a year, leaving 313 days for more balanced eating. With such odds, there’s plenty of room to enjoy holidays while maintaining your health goals. However, some events like Christmas and summer holidays extend over weeks, making it more difficult to stay on track. The key is knowing your weaknesses, being selective, and planning ahead.

Note: The average individual will notice an add on of 4lbs a year during Christmas. You can enjoy your holiday but Christmas and Summer holidays for instance, can be a month long with added calories that may not be your "usual" throughout the year. Between festive drinks, platters of cookies and celebrations, the calories can add up.

1. Be Selective About What You Love

Not every holiday treat is a must-have. For instance, for me, my mother's shortbread cookies are a special part of my Christmas experience. I enjoy them without guilt. But puffed wheat squares don’t feel special, so I skip them. Choosing only the treats that bring you joy will leave you feeling satisfied without overindulging. What rings Christmas for you?

2. Navigate Buffet Lines with a Strategy

Buffets can be overwhelming, but with the right strategy, you can enjoy them without excess. Not the mention, you'll feel better after mentally and physically :). Start by hydrating with water, which helps control cravings and hunger. Fill at least half your plate with veggies, salad, or start with a bowl of vegetable-based soup. For instance, I love wonton soup and will often add extra vegetables that might also be in the buffet selections.

When it comes to the main course, choose items you will truly enjoy. Lean meats like grilled or baked turkey, chicken, and fish are excellent options. Ask for sauces on the side and choose lower-calorie options like salsa, tomato sauce, or mustard over heavier choices like cream-based or cheese sauces.

3. Make Smart Swaps

The holidays are full of tempting high-calorie extras like nuts, cookies, and eggnog.

Note: nuts and eggnog can be healthy but higher in calories. Depending on your activity levels, you may need to aim for lower portions.

Here’s a quick comparison:

Pecan Pie (slice, 400+ calories) vs. Mini Pumpkin Pies (160-200 calories)
Eggnog (traditional, 340 calories per cup) vs. Low-fat Eggnog (140 calories per cup)
Turtles Chocolates (3 pieces, 200 calories) vs. Dark Chocolate Strawberries (3 pieces, 80 calories)

You can still indulge, but in moderation and with smarter choices.

4. Plan for Healthy Holiday Add-Ons

Typical holiday snacks can pack on calories quickly. Let’s look at some examples:

Handful of Mixed Nuts: 180-200 calories
Shortbread Cookie: 100-150 calories per cookie
Fruitcake: 350+ calories per slice
Christmas Orange (Clementine): 35 calories

Healthier holiday treats like strawberry "Santa hats" (strawberries topped with a dab of low calorie whipped cream ~50 calories for 3) or chocolate-dipped pretzels (120 calories for 3) can help satisfy your sweet tooth without overdoing it.

5. Turkey Dinner: High vs. Low Calories

A traditional holiday dinner can vary greatly depending on how it’s prepared. Here’s a comparison:

High-Calorie Turkey Dinner

Roast Turkey (dark meat with skin): 320 calories
Mashed Potatoes with Gravy: 300 calories
Stuffing: 400 calories
Cranberry Sauce: 100 calories
Green Bean Casserole: 200 calories
Total: ~1,320 calories

Lower-Calorie Turkey Dinner

Roast Turkey (white meat, skinless): 200 calories
Mashed Potato with a drizzle of Gravy: 150 calories
Stuffing with Vegetables: 200 calories
Fresh Cranberry Relish: 50 calories
Steamed Green Beans: 50 calories
Total: ~650 calories

By making small swaps like choosing white turkey meat, roasted instead of mashed potatoes, and vegetable-based sides, you can significantly reduce calories without sacrificing flavor.

6. Be Smart About Holiday Drinks

Drinks can sneak in more calories than you realize. Here are some comparisons:

Hot Chocolate with Whipped Cream: 400 calories
Mulled Wine: 250 calories per glass
Sparkling Water with a Splash of Juice: 30 calories
Sugar-free Hot Chocolate: 50 calories

Opt for low-calorie drinks like sparkling water with a splash of cranberry juice or a hot tea spiced with cinnamon and cloves to add a festive feel without the sugar.

7. Holiday Desserts: Better Choices

Desserts are often the highlight of holiday meals. A typical slice of pumpkin pie can have over 300 calories, but mini versions or lighter recipes can help. Here are some ideas:

Mini Pumpkin Pies: 150-200 calories
Fruit Salad with Yogurt: 100-150 calories
Dark Chocolate Bark with Almonds: 80-100 calories per small piece
Baked Apples with Cinnamon: 120 calories

8. Incorporate Movement

Make daily movement a priority. A simple walk after meals can aid digestion and burn extra calories. Consider making family walks a holiday tradition, or include light activity like dancing or stretching between festivities.

9. Enjoy Mindfully

Holiday meals are meant to be enjoyed. Take your time with each bite and savor the flavors. This will help you feel satisfied with less food and more enjoyment.

10. Balance the Holidays with Your Overall Plan

Remember, it’s not the occasional indulgence that derails your health goals—it’s consistency over time. If you indulge one day, balance it out by returning to healthy eating the next. Consistency and moderation are key.

By being selective with indulgences, making healthier swaps, and staying active, you can enjoy the holiday season without feeling restricted. Create a long-term healthy eating plan that allows for these moments of joy while keeping your health on track.