ASHEVILLE, N.C.(828newsNOW) — The holiday season brings celebration, family gatherings, and meals that feature traditional favorites. With Thanksgiving approaching and December festivities close behind, maintaining healthy eating habits can become a challenge.
Health experts say maintaining familiar routines, eating balanced meals and managing stress can help people navigate the season without giving up the foods they enjoy.
Here are eight ways to support healthy eating habits during the holidays.
1. Start the day with protein
Eating a breakfast that includes protein may help manage hunger throughout the morning. Eggs, Greek yogurt, nuts and other protein-rich foods can be part of a balanced breakfast. Combining protein with fiber-rich foods, such as whole grains or fruit, can also help provide sustained energy.
2. Maintain regular routines
Holiday travel, gatherings and changes in work schedules can disrupt normal eating and exercise habits. Keeping regular mealtimes, getting adequate sleep and making time for physical activity can help maintain consistency throughout the season. Even short walks or other moderate activities can be beneficial when schedules become busy.
3. Pay attention to portions
Holiday meals often include a variety of dishes, making it easy to serve larger portions than usual. Using a smaller plate may help some people manage portions, while eating slowly can also help prevent overeating.
4. Be mindful of alcoholic beverages
Alcoholic beverages can contribute additional calories, particularly when mixed with sugary ingredients. Traditional holiday drinks, including eggnog and specialty cocktails, may contain significant amounts of added sugar. Choosing nonalcoholic alternatives, drinking water and limiting alcohol consumption can support overall health.
5. Avoid arriving at gatherings overly hungry
Skipping meals before a holiday dinner or party may leave people feeling excessively hungry when food is served. Eating regular meals or having a snack, such as yogurt, nuts or fruit with a source of protein, can help manage hunger before an event.
6. Build balanced holiday meals
Holiday favorites can be part of a balanced diet. Including vegetables, whole grains and lean proteins alongside traditional dishes provide a variety of nutrients. Rather than avoiding favorite foods entirely, consider portions and overall meal balance.
7. Find ways to manage holiday stress
Shopping, travel, financial pressures and family obligations can make the holiday season stressful. Stress can affect eating habits, including how often people reach for snacks or comfort foods. Physical activity, meditation, spending time with friends and maintaining regular sleep habits are among the ways to manage stress. Seeking support from a mental health professional may also be helpful when stress becomes difficult to manage.
8. Make time for activities that don’t center on food
Meals and baking traditions are an important part of many holiday celebrations, but gatherings don’t have to revolve entirely around eating. Walking through a holiday light display, volunteering, making decorations or participating in community events can provide opportunities to spend time together while staying active and engaged.
Maintaining healthy habits during the holidays does not require avoiding favorite foods or following a restrictive diet. Small, consistent choices can help people enjoy seasonal traditions while supporting their overall well-being.