Healthy eating habits to carry you through the holidays

DALLAS – Dec. 16, 2024 – This season of office parties and extravagant meals is filled with tempting treats that can make it difficult to reach your health goals. But preserving a well-balanced diet doesn’t mean you have to sacrifice taste or fun, according to nutrition experts at UT Southwestern Medical Center.

Jaclyn Albin, M.D., Associate Professor of Pediatrics and Director of UTSW’s Culinary Medicine program, and dietitian Milette Siler, M.B.A., RD, LD, offer these tips for enjoying holiday food while staying mindful of your health.

Moderation is key. You are the architect of your plate, so you can create a healthy mix. Start with a smaller helping and go back for more if you’re still hungry. Plan to fill half of your plate with fruits and veggies. Consider adding a variety of colors to each plate as a goal. Savoring the different flavors and textures will enhance the meal and your enjoyment.

Indulge in the occasional treat. Say “no thanks” to guilt and shame and instead embrace intention and mindfulness. It’s OK to enjoy your favorite treats during the holidays, and don’t feel like you need to “earn” them. That said, put treats in the “occasional” category, where they are special because they are infrequent.

Think ahead. Start with a pre-meal strategy. If you are going to a party or event where you anticipate feeling overwhelmed by the many options, consider eating a nourishing pre-party meal (think veggies, fruits, nuts/seeds, legumes, and lean protein). Then you can focus on socializing and just grab a few light additions.

Wait and see. If you just ate a delicious cookie and feel compelled to have another, wait 10 minutes. Drink some water, grab a savory food item, and distract yourself. Then, if you still really want another cookie, go for it. However, you might just find you’ve moved on.

Watch how much you drink. Alcoholic and sugary holiday beverages can quickly add up, and they don’t do much to help us stay full. Plan ahead when you expect to indulge, and be sure to drink lots of water throughout the day before a celebration.

Think beyond your plate. Holiday wellness isn’t just about nourishing food. It’s also a time to express thanks and connect with loved ones. This year, take a moment to intentionally honor the people who laboriously prepared the meal and opened up their homes. Centering our minds in a place of gratitude can redirect our focus from the food to the people we care about and share it with.

And nutrition is only part of the equation. Getting consistent and adequate sleep, engaging in daily movement (even short bursts of 5-10 minutes are helpful), and learning effective ways of coping with stress (like herbal tea, aromatherapy, a warm bath, or a massage) will go a long way in helping you stay on track. A healthful holiday season will set you up for wellness all year long, and there is no one-size-fits-all instruction manual. The most important approach is one you can stick to – consistency matters.

About UT Southwestern Medical Center   

UT Southwestern, one of the nation’s premier academic medical centers, integrates pioneering biomedical research with exceptional clinical care and education. The institution’s faculty members have received six Nobel Prizes and include 25 members of the National Academy of Sciences, 24 members of the National Academy of Medicine, and 14 Howard Hughes Medical Institute Investigators. The full-time faculty of more than 3,200 is responsible for groundbreaking medical advances and is committed to translating science-driven research quickly to new clinical treatments. UT Southwestern physicians provide care in more than 80 specialties to more than 120,000 hospitalized patients, more than 360,000 emergency room cases, and oversee nearly 5 million outpatient visits a year.