As the holiday season approaches, it’s time to get festive and prepare for all the joy and traditions that come with it. Soon, we’ll be gathering with loved ones, exchanging gifts, singing carols, and eating some delicious holiday food. Whether it’s honey-baked ham, latkes, sweet potato casserole, or pumpkin pie, the holiday table is often filled with foods that remind us of the warmth and joy of holidays past.

However, for those mindful of their health, these rich treats can present a challenge. No one wants to miss out on the pleasures of the season, but overindulgence can leave us feeling less than merry. Even those knowledgeable about nutrition, like myself, can find it tricky to balance festive eating with health goals during this time.

But don’t worry – navigating the holidays without depriving yourself is possible. Here’s how you can enjoy the season’s delights without compromising your well-being.

1. Leave Guilt at the Door

It’s easy to feel guilty after enjoying a slice of pie or a cookie. But carrying this guilt can often lead to more unhealthy choices. Instead, let go of negative self-talk. Enjoying special treats doesn’t erase your healthy habits and you can return to those habits at any time.

2. Practice the “Three-Bite Rule”

When it comes to dessert, moderation can be your best friend. The “three-bite rule” is a simple trick: the first bite is the most delicious, the third bite is the perfect finish, and every bite in between is more of the same. By savoring just 2-3 bites, you can enjoy the flavors of a dessert without feeling the need to indulge in a whole serving. This approach lets you enjoy holiday treats while still keeping your portions in check.

3. Don’t Forget to Drink Water

Sometimes we get so caught up in the holidays that we forget one of the most basic health behaviors ~ drinking water.  Women should get a minimum of 2.7 liters of water per day and men should get at least 3.7 liters a day.  Additionally, for those who opt for a holiday cocktail, try to drink an extra 16 ounces of water.

4. Prioritize Physical Activity

Maintaining your regular exercise or gym routine is ideal, but it’s not always feasible—especially during the holidays. However, staying physically active in some way each day can strengthen your immune system, reduce stress, and improve sleep. Mixing up your exercise routine with activities like family walks, bike rides with friends, or casual outdoor games can help you stay physically active. These not only keep you moving but also create meaningful holiday memories with loved ones or pets.

5. Get Enough Rest

With holiday gatherings, shopping, and travel, it can be hard to get enough sleep. However, getting a consistent 7-9 hours of sleep each night is essential for keeping your energy up, maintaining a balanced mood, and preventing overeating (by raising leptin and lowering ghrelin). Remember, the key to feeling your best isn’t catching up on sleep later, but prioritizing it throughout the season. Quality rest ensures you’ll be ready for every holiday celebration.

Embrace the Holiday Spirit, Healthfully

We hope that these tips will help you enjoy a festive, flavorful, and balanced holiday season. Remember, the goal isn’t to constantly restrict yourself but to be mindful and intentional about your choices. Savoring the season without overindulging allows you to start the new year feeling healthy and refreshed. So go ahead and let the festivities begin!