‘Tis the season for beloved traditions, spending time with loved ones, and savoring decadent foods and drinks. For many of us, the holidays wouldn’t be the same without indulgent meals and sugar-laden treats. But know that relishing the season doesn’t mean you have to put your health on the backburner until the New Year. Here, you’ll learn how to make nutritious food choices, find time for exercise and stay healthy during the holiday season.
Get holiday nutrition savvy
- Lighten up your favorite recipes. Give holiday dishes a nutritious makeover by swapping certain ingredients for healthier alternatives. Doing so can help reduce the calories, sugar, unhealthy fats or sodium in the recipe without sacrificing flavor. Trade in sour cream for low-fat or fat-free plain yogurt, replace half the called-for amount of butter or margarine with unsweetened applesauce, and swap seasoning salts for herb-only seasoning.
- Watch what you drink. Some alcoholic and nonalcoholic holiday beverages can be packed with as much sugar as desserts. Lighten up eggnog or hot cocoa by making it with non-fat milk and skipping the whipped cream or marshmallows. Make apple cider with unsweetened apple juice and cinnamon, nutmeg and other spices. Enjoy one glass of your favorite cocktail and then switch to sparkling water or a “mocktail” that doesn’t contain added sugars. Note that alcohol can also cause you to make poor decisions with food. If you choose to drink alcohol, do so only in moderation.
- Plan ahead. If someone else is cooking and you know unhealthy foods will be served, consider eating a nutritious, filling snack ahead of time. You may be less likely to overindulge when you aren’t starving. If you’re cooking the holiday meal, plan to serve some healthy options, such as crudités with hummus, deviled eggs or lean cuts of meat.
- Eat until you’re satisfied, not until you’re uncomfortably full. Chew slowly and check how you’re feeling throughout the meal to make sure you don’t overeat. Pass on having a second helping and save leftovers for the next day.
- Give in, in moderation. Eating healthy during the holidays doesn’t mean saying “no” to your favorite indulgences, especially when they only come around once a year. If you love candy corn, pumpkin pie or gingerbread cookies, limit yourself to a small serving and savor each bite.
Carve out time for physical activity
- Train for a race. Sign up to run or walk a turkey trot or jingle jog. Committing to a race ahead of time can help you stay motivated to train for it throughout the holiday season. Consider doing it with a friend for accountability.
- Get moving. Instead of sitting on the couch and watching football, gather everyone to play a friendly flag football, soccer or kickball game. Rather than driving around to look at holiday lights, walk and take in the sights.
- Create active traditions. Eating is at the center of many holiday celebrations, so think about creating new traditions that focus on fitness. Take the family ice skating, hiking or snowshoeing.
- Squeeze in spurts of activity. If your packed schedule keeps you from sticking with your workout routine, add short bursts of exercise to your day. Go for a walk when you have a break or make your own boot camp by doing sets of jumping jacks, squats, pushups, sit-ups and other moves for 10 minutes.
Take care of your health
- Wash your hands often to prevent the spread of germs. Use soap and water and scrub your hands for at least 20 seconds. When soap and water aren’t available, use an alcohol-based hand sanitizer.
- Prioritize sleep. Getting enough sleep can help you avoid illnesses, think more clearly and improve your mood. Aim for 7-9 hours of sleep per night. Try not to stray too much from your typical bed- and wake-up times, and nap when needed.
- Manage stress well. It’s easy to get overwhelmed during the holidays. Know that it’s OK to turn down invitations and rest when you need a break. Keep stress in check by doing something that relaxes you, like reading a good book, practicing yoga or catching up with a friend.
While staying on top of your health is important, so is making memories with the people you care about. Do your best to make nutritious food choices and fit in activity this holiday season, and don’t feel guilty about the days that are less than perfect.
Sources:
“Holiday healthy eating,” American Heart Association. Web. 22 Sept 2020.
“5 tips to beat holiday health pitfalls,” Office on Women’s Health. Web. 22 Sept 2020.
“Healthy recipes: a guide to ingredient substitutions,” Mayo Clinic. Web. 22 Sept 2020.
“Sleep deprivation and deficiency,” National Heart, Lung, and Blood Institute. Web. 22 Sept 2020.
