[4 MIN READ]
In this article:
- ‘Tis the season of parties, cooking, cocktails and more. The festive whirlwind can make healthful eating a challenge.
- But it doesn’t have to be. A little planning and tools like MyPlate from the U.S. Department of Agriculture can help you make healthy choices even during the holidays.
- Fill at least half your plate with fruits and vegetables and limit your alcohol to keep from over-indulging this holiday season.
- A Providence Swedish primary care doctor shares tips and insights to keep you healthy — and well-fed — this holiday season.
Healthy holiday eating may sound like the ultimate oxymoron or urban myth. Between Thanksgiving, Christmas, Hanukkah, Kwanzaa and all the other holidays, family and work gatherings that take place throughout November and December, it can feel like over-indulging and elastic-waist pants are unavoidable at this time of year.
That’s not necessarily true, says Elizabeth Nixon, D.O., a family medicine physician at Providence Swedish’s Greenlake Primary Care Clinic. Planning and discernment can help you and your family enjoy all the deliciousness of the holiday season.
“Enjoying holiday fare is about eating mindfully, not restriction” says Dr. Nixon.
“Small portions, eating slowly, listening to hunger cues and picking more nutritious options when possible — especially lots of veggies and foods with lots of fiber can help you enjoy a variety of holiday food healthfully,” says Dr. Nixon.
One helpful tool for keeping in mind the nutritional value of what you’re eating is MyPlate, an easy-to-use, interactive website from the U.S. Department of Agriculture that helps you build plates of food that are healthy, balanced and delicious.
MyPlate includes features that can help you make healthy food choices that are good for your body and your budget. Myplate’s visually rich environment focuses on key food groups and the benefits of healthy eating
Fruits and vegetables
If you look forward to seasonal side dishes all year, you may already follow MyPlate guidelines to fill half your plate with fruits and veggies. Between the green bean casserole, numerous salads, sweet potatoes and other vegetables that fill your holiday table, you should have plenty of choices that feel "celebration-worthy."
Grains
Fill a quarter of your plate with grains, particularly whole grains. If you’re not the chef, you may have little choice about the type of grains on the menu. But, if you do have some say in the menu, include whole-grain rolls, brown rice and other whole-grain options.
Proteins
Finally, you should reserve a quarter of your plate for protein. If your family serves turkey for Thanksgiving, that’s an easy win. Other examples of good proteins include beans, nuts and tofu.
Dairy
MyPlate considers dairy separate from the "plate" because you can drink a glass of milk with your meal. At a holiday meal, the dairy portion of your food may be the cream soup used in the green bean casserole or the cheese on potatoes. It could also be a treat like cheesecake or ice cream.
Be mindful, but don't stress too much
One of the biggest challenges of a holiday meal is overeating — simply because there are so many rich foods to eat. And many of us have anxiety around putting on a few extra pounds at holiday time. Again, Dr. Nixon reminds us to maintain awareness, without putting too much pressure on ourselves.
“It is normal to gain some weight over the holidays with all the gatherings and amazing foods ready to eat. Remember to just take small portions of those high calorie foods,” she advises. “And even healthy foods can have a lot of calories so having an idea of those numbers can support you in taking appropriate portions.”
Managing holiday parties and family meals
Following Thanksgiving is a season of holiday parties and celebrations that can bring even more tempting food choices. Make it easier on yourself and don’t show up hungry, experts advise. And help your kiddos make better choices by keeping them away from the sweet stuff until after a nutritious meal.
“Don’t display sweet foods until the end of the meal once they have filled up on the healthier options,” advises Dr. Nixon. “Out of sight out of mind!”
If you drink alcohol, monitor how much you’re drinking and keep within healthy limits. The U.S. Centers for Disease Control and Prevention recommends that men limit themselves to two alcoholic drinks or fewer per day, and women limit themselves to one drink or fewer.
“Alcohol has a lot of “empty” calories,” notes Dr. Nixon. “But it is the holidays, so it's ok to have a little. Just keep moderation in mind.”
Limiting your sweetened drinks, such as soft drinks, hot apple cider, hot chocolate and punch can help you avoid consuming more of those “empty” calories. Flavored seltzer water is a good alternative to sweetened drinks. Don't be afraid to add a garnish and a splash of juice or punch to make a festive holiday mocktail!
Learn more and find a physician or advanced practice clinician (APC)
Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
Additional resources
Swedish Greenlake Primary Care Clinic opens with family, pediatric and senior care
Harmonious, not harrowing: preparation and compassion help keep holiday gatherings festive
Ultraprocessed foods and your health
How does your diet affect inflammation?
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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