Healthy Eating During the Festive Season

 

The festive season is a time of joy, family gatherings, and delicious treats. It’s easy to get caught up in indulgence – after all, holiday foods often hold special meaning and memories. But enjoying the celebrations doesn’t have to mean abandoning healthy habits. With a bit of mindful planning, you can savour your favourite festive dishes and still feel good.

Practice Portion Control

It’s not necessary to avoid all the festive favourites; just be mindful of portions. Consider using a smaller plate so it naturally limits how much you pile on. Try to fill half your plate with colourful veggies or salad, one-quarter with lean protein, and one-quarter with the treat you’ve been eyeing. This way you’re getting nutrients and fibre to fill you up, while still allowing room for a bit of indulgence. You get to taste everything you love without overdoing it.

Eat Slowly and Mindfully

With all the excitement around, it’s easy to speed through meals. Instead, take your time. Chew thoroughly and truly taste each bite. Eating slowly not only lets you relish the delicious flavours, but it also gives your body time to register fullness. When you eat too quickly, you can end up uncomfortably stuffed before you realize it. By pausing between bites and chatting with others at the table, you’ll give your brain a chance to catch up with your stomach.

Limit Liquid Calories

Holiday celebrations often include sugary punches, eggnog, cooldrink, or alcoholic beverages that can add a lot of calories without you feeling full. It’s fine to toast to the season but try to be smart about drinks. Have a glass of water or a sparkling water with a twist of lemon in between alcoholic drinks. This keeps you hydrated and helps you moderate your intake of those calorie-laden beverages. Choosing lower-sugar drink options when possible is another way to cut down on excess sugar. Remember, staying hydrated with water can also help curb unnecessary nibbling because thirst can sometimes be mistaken for hunger.

Stay Active

With a busy holiday schedule, exercise can easily fall by the wayside, but finding small ways to stay active will make a big difference in how you feel. You don’t need a strict gym routine – even a short walk after a heavy holiday meal can aid digestion and refresh you. Perhaps suggest a casual family walk around the neighbourhood or turn up the holiday music and dance in the kitchen while cooking. Any movement counts. Physical activity helps burn off some of those extra calories and can reduce stress, too. It’s a wonderful way to spend quality time with family and friends outside of just sitting around the table.

Manage Stress and Emotional Eating

The holidays can bring as much stress as joy – from rushing around preparing meals to navigating family dynamics. Many of us are tempted to reach for comfort food when feeling stressed or overwhelmed. Try to notice if you’re truly hungry or just eating due to emotions. If stress is creeping in, take a short break: step outside for fresh air, do a few deep-breathing exercises, or have a quick chat with a supportive friend. Finding non-food ways to cope, like listening to relaxing music or taking a brief walk, can prevent stress from turning into unnecessary snacking. Also, make sure you’re getting enough sleep during the busy holiday weeks; being well-rested can improve your mood and help control your appetite.

Final Thoughts

Enjoying the festive season in a healthy way isn’t about strict dieting or depriving yourself of holiday treats – it’s about balance. By planning ahead and making mindful choices, you can delight in your favourite foods while keeping your well-being on track. Remember that the holidays are really about celebrating and connecting with loved ones. Food is just one delightful part of it. So savour those special meals, but also savour the laughter, the traditions, and the memories being made. With a little moderation and mindfulness, you’ll enter the new year feeling satisfied and healthy, rather than weighed down. Here’s to a happy, wholesome holiday season!

Sources

• Heart and Stroke Foundation South Africa – 5 Ways to Keep Your Health on Track this Holiday Season.
• IOL Lifestyle – Feast Without Fear: How to Enjoy the Festive Season While Staying Healthy.
• News24 – Guilt-free indulgence: How to master mindful eating this festive season
• RAND Corporation – Holiday pounds account for 60–70% of annual weight gain